Here’s our first week of new programming. Members please check your email Sunday night for more details on this, schedule, and other changes at the gym for October!
Warm-up
2 ROUNDS
10 Groiners
10 Air Squats
10 BB Elbow Punches
10 Groiners
10 Air Squats
10 BB Elbow Punches
Into…
2 ROUNDS
10 Alt V-Ups
5 BB Muscle Clean
5 BB Front Squats
Strength
Metcon (Weight)
4 SETS
3 Tempo Front Squats (3030)*
3 Tempo Front Squats (3030)*
*Weight stays light to moderate across all 4 Sets.
-Rest as Needed b/t Sets-
Burn Strength
Burn: Metcon (Weight)
4-5 Rounds
:45 Goblet Hold Wall-Sit
Right into 12 Jump Squats
Rest :90 between rounds
Workout
Metcon (Time)
FOR TIME*
18-15-12
Front Squats (135/95)|(95/65)
25-25-25
Sit-Ups
18-15-12
Front Squats (135/95)|(95/65)
25-25-25
Sit-Ups
-Rest 2:00-
12-9-6
Front Squats (185/135)|(135/95)
25-25-25
Sit-Ups
-Rest 2:00-
2:00 Max Front Squats (135/95)|(95/65)
(Score is Time)**
*Bar comes from the ground.
**Score is time including the first 2:00 rest. Subtract the reps completed as seconds from the time. Do not add in the second 2:00 rest.
BURN
*Sub goblet squats
for front squats
*Choose two different
KB weights
