Start Over


Start Over

Skill: Mobility Sesh (Prep for Squats) 


Tempo Back Squat Program Week 3: 5-5-5-5 (31×1)

*Increase the weight by 5-10lbs from last week*

—Continuing the Tempo back squats: 3 seconds down, 1 second pause in the bottom, e(X)plod up, 1 second at the top. If you have been keeping up with your numbers, try to increase by 5-10lbs. 


Metcon: 13-min AMRAP 

20 Box Jump Overs 

12 Deadlifts 

40/30 Cal Row or Bike


50 Wall-Balls

—This metcon is going to be fast! Stick to a STEADY pace and keep moving. Row to Wall-balls are going to be tough. Try to get a decent set in to start and hold on. 


Who can get 2 rounds?!?!


L1: 30/20, 40/30 Cal., 24″/20″, 245/175

L2: 20/14, 40/30 Cal., 24″/20″, 185/135

L3:14/10, 30/24 Cal., 24″/20″ (Step-ups), 135/95

L4: 10/8, 25/20 Cal., 20″/17″ (Step-ups), HEAVY DBL KB DL