Friday, January 10th

Main – WOD

Prepare For Squats! (No Measure)

15 Minutes Working on Squat Mobility:

Walking Knees to Chest
Walking Butt Kicks
Frankenstein Walks
Duck Walks
1 Minute Goblet Squat Hold with KB
1 Minute Couch Stretch with each Leg
1 Minute PVC Pipe Roll Out On Both Your Quads and Your IT Band.

Front Squat

20 minutes to establish a 1-RM front squat

Metcon (Weight)

EMOM x 5 minutes:

3 front squats @ 75% 1RM

Boats and Toes (Time)

For Time:
50 T2B
Alternate Rx = 50 weighted GHDs (25/10) OR 75 weighted v-ups (45/25)

Time Cap – 7:00

POPULAR POSTS

So, You’re Stuck.

I’ve listened to a few thousand people bullsh*t me about their “goals.” (more on that tomorrow) Me: Why do you want to do this program?

Warning: Intense.

If you looked back on this post a month from now, would you be glad you took it to heart? OR would you once again

SCHEDULE YOUR FREE INTRO

Talk with a coach about your goals. Get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!