Strength
Front Squat
- x 3 x 5 sets @ RPE 7
Notes
Today’s strength is front squats. You will complete 5 working sets of 3 reps. All 5 working sets should be done at the same weight. The first set should feel like a 7/10 difficulty. This means that when you finish your first set, you should feel like you could have done 3 more reps. Take 2-3 minutes rest between sets. If you were here last week, aim to use about 5% more weight today.
Conditioning
Complete 3 rounds for time:
- 16-21 Calories
- 18 Toes to Bar
- 25 Wall Balls
15:00 time cap
Notes
Today’s workout is 3 rounds of calories, toes to bar, and wall balls. Your score is the time to complete 3 rounds or the number of rounds and reps completed under the 15-minute time cap.
The calories should take no longer than 1:15 each round. Adjust the target number accordingly.
The toes to bar should be done in no more than 3-4 sets each round. Adjust the number of reps or substitute knee raises or sit ups.
Use a light wall ball so that you can complete the 25 reps in no more than 3 sets each round.