Foundational Strength #2 (No Measure)

8 Minutes AMRAP (light to moderate intensity):

5 goblet squats

6 supine ring rows

10 burpees

*Increase the difficulty every round if you were able to easily go unbroken with previous round movement variations.

(No Measure)

8 minute skill workshop:

Skin the cat progressions on low rings. Attempt 3 reps or 3 progressions with spotter.


Metcon (AMRAP – Reps)

E3MOM x 12 minutes:

Front Squat-

65% x 5, 75% x 5, 85% x 5+


1 set max reps @ 65%

*Record the total reps that you got for set of max reps @ 85% of your training max.
This is the start of the second cycle of the strength program:

Add 10lbs to your Squat/DL and 5lbs to your Bench/Shoulder Press and recalculate your training max.

Metcon (AMRAP – Rounds and Reps)

8 Minute Max Step-ups

*EMOM perform 5 Shoulder to Overhead Presses. Weight starts from the ground.

Rx =

Box that’s as close to your mid thigh as possible. Add plates to shorter box if needed.

70% Shoulder Press 1-RM.


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