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Workout of the Day

Workout of the Day

2019-01-15 10:00:00.000000
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–>

1/16/19

Box Squats (EMOM x 8 Sets: 2 Repetitions )
HB or LB Back Squat
to a plate stack (box)
hip crease below the knee.

Sets 1+2 – 60% of 1RM Back Squat
Sets 3+4 – 65% of 1RM Back Squat
Sets 5+6 – 70% of 1RM Back Squat
Sets 7+8 – 75% of 1RM Back Squat

On the box squat, we are looking for speed out of the bottom. Coming from a dead stop on the box, is our focus to accelerate to extension, training the explosiveness of our posterior chain.

Back Squat (E2MOM x 3)
Set #1 – 2@83%
Set #2 – 2@85%
Set #3 – 2@87%
Metcon (AMRAP – Reps)
AMRAP x 5min
50 Wall Balls (20@10/14@9)
Time remaining, AMRAP:
12 Deadlifts (185/135)
12 Barbell Facing Burpees

Rest
5 Minutes
Metcon (AMRAP – Reps)
AMRAP x 5
35 Wall Balls (20@10/14@9)
Time remaining, AMRAP:
9 Deadlifts (225/155)
9 Barbell Facing Burpees

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