The running workshop was awesome, expect to see a lot of running drills and running wods from that. Sweet skillz to everyone that participated!!!
*Partner up*
15min to find 1RM front squat
Score is total for the team
Example: Partner 1 200lbs, partner 2 185lbs. Score is 385
Note: 10 weeks squat cycle starting Monday. The cycle is based on our front squat. If you haven’t done it in a while, it might be a good time to figure it out. If you can’t make it tomorrow and haven’t done it in a while, start the cycle with your last 1RM and adjust the weight during the cycle. Chances are, if you haven’t done it a while, it’s safe to add 10lbs to your max for the cycle. Reminder, the squat cycle will be part of the regular programming, every Monday and Wednesday, for 10 weeks. This is going to be well worth it, having stronger legs will help you in every aspect of life and will definitely gets you better in the workouts. Better in the workouts equals more gainz overall, more fitness. I say again, GAINZ!!!
METCON
“Froning/Fraser vs the world”
10 rounds (each, alternating every round, 20 rounds total)
50 double unders
15 toes to bar
5 bench press 225/155
Note: Aim for a 30min workout. About 1:30 per round or 3min per 2 rounds (you and your partner). The bench press is going to be heavy, that’s 50 reps each so scale accordingly. This is meant to be a challenging weight so don’t get surprised if you ended breaking your sets in singles towards the end.
