Front Squat (GOALS + GUIDANCE: Coaches will help you build to a 7/10 effort ,or 70% of your 1 rep max, which should feel like you could sneak out three more reps. Stay at the same weight across all four sets.)
Bench Press (GOALS + GUIDANCE: Build to a 7/10 effort (could do 3 more reps at this weight) or 70% of your 1 rep max, and hold the same weight across for all four sets. Remember to always have a spotter!)
AMRAP 20: 1 Deadlift 1 Hang Squat Clean 1 Front Squat 1 Shoulder to Overhead
MCx: 205/145 MAx: 155/105 MVx; 95/65
GG: Treat this workout like an EMOM (maybe sneaking in a couple of extra rounds at the beginning) with the intention of completing 20-ish rounds. Choose a weight that feels heavy, without compromising your form (always!), but that doesn’t […]
GOALS + GUIDANCE: Row or Run the 250/200’s in :60 or less. Then, hold a plank (elbows or hands, no side planks) for 1 minute to “recover.” Target 8-10 rounds
Romanian Deadlift (RDL) (GOALS + GUIDANCE: Start in a standing position, unlock your knees, and send your hips back. The demand should be on your midline and hammies. Stop the bar at mid shin before it hits the floor, and stand by squeezing your butt toward the bar.)
