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Thursday September 1st, 2016

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[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Thursday: Workout of the Day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”September 1, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]WARMUP

  1. In Partners with a Rower/PVC and empty Barbell:

While one person Rows for 1min, the other person performs 1 Air Squat each time they Row 1 Calorie.

  1. Prep for Front Squats

10 reps with a few more pounds than the empty Barbell

8 reps with a few more pounds

6 reps with workout weight

Then 3X3 reps with 10 more pounds than their working weight.[/vc_column_text][vc_column_text delay=”0″]METCON

1000 Row/Run

Rest 3 minutes

Max Set Front Squat @ (45/35) (115/75lbs) (135/95)

Rest 3 minutes

Max 500m Row/Run

Rest 2 minutes

Max Set Front Squat

Rest 2min

Max 250m Row/Run

Rest 1 minute

Max Set Front Squat[/vc_column_text][vc_column_text delay=”0″]Warm Down 

2 minutes each side of Pole Stretch

*OPTIONAL PULL-UP Progressions[/vc_column_text][vc_column_text delay=”0″]COMPETITORS

REST DAY[/vc_column_text][/vc_column][/vc_row]