Run Bobby Run


Run Bobby Run

Skill: Warm-up/Mobilize for Front Squats 



Strength: Week 9 of 9: Mash Pause Front Squat Program

Part A: Instructions- With a 15-min running clock find a HEAVY Pause FS (3-sec in bottom/10-sec in FR Position)


Part B: Instructions- With a 15-min Running clock Apply 85% of your “Heavy” for (3-3-3) Same Pauses as above

Note: For the 3×3, 1 full set of the 3 is 0:39-seconds 

Note: Ensure people are keeping elbows up, tight core, and leading with their elbows when driving up with their hips coming through (Forward)


Metcon: Every 4-mins for 12-mins (3 Rounds) 

Run 400 Meters

21 KBS

12 Pull-ups


L1: 53/35 (Unbroken American Swings), Chest to Bar, 400m Run 

L2: 53/35 (Russian), 8 CTB, 400m Run 

L3: 35/25 (Russian), 8 Pull-ups, 300m Run 

L4: 25/20 (Russian), 12 Ring Rows, 200 Meter Run