Front Squats
EMOM 5
3 Reps (Pause 3rd rep only :02)
EMOM 5
1 Rep w/ Pause
*choose weight how you see fit. Build or stay at a specific weight. Your 1 rep pause should be heavier than your 3 rep EMOM*
AMRAP 5
8 Front Squat 95/65
4 Shuttle Runs 50' (25' down and back)
-Rest 2:00-
AMRAP 4
6 Front Squat 135/95
3 Shuttle Runs 50'
-Rest 2:00-
AMRAP 3
4 Front Squat 155/105
2 Shuttle Runs 50'
ATHLETES NOTE:
Transition as fast as possible from the Barbell to the shuttles, since all you need to do is keep your feet moving. Slow down your last shuttle to be able to pick up the Barbellright away and try to stay unbroken.
Ski Erg
10/8 Calories x 15
Rest :60
- Standing Calf Raises – 4 sets x 20-30 reps
- Leg Press Calf Raises – 4 sets x 20-30 reps
- Seated Calf Raises FST-7 – 7 sets x 20-30 reps
- Back Squats – 3 sets x 8-10 reps
- Hack Squats – 3 sets x 8-10 reps (use the Smith machine and walk the feet forward.)
- Leg Presses FST-7 – 7 sets x 8-10 reps
- Stiff-Leg Deadlifts – 3 sets x 8-10 reps
- Seated Leg Curls w/band FST-7 – 7 sets x 8-10 reps