Good Day To SKWAAAAT!!!

Good Day to SKWAAAAT!!!
Buy-In
3 minute row or run
6 elbows to instep
10 goblet squats
1 minute bottom of goblet squat
10 backward lunges with a twist
10 boot strappers
10 alternating forward lunges
10 alternating backward lunges
10 alternating sideways lunges
Strength
Back Squat (90% of Training Max x 3 or MORE!!!)
Training max = 90% of 1 rm
40% x 5
50% x 5
60% x 5
70% x 3
80% x 3
90% x 3 or MORE!
70% x 3
70% x 3
70% x 3
Metcon
Tabata Squats (8 Rounds for reps)
Tabata Squats
Score equals lowest number of reps during any of the 8 sets!!!

RX Plus = Bottom to bottom Tabata

Super Duper Sunday!!!

Super Duper Sunday!
Stamina
Metcon (No Measure)
Stamina: 4 Rounds, not for time: 400m Run with 45# Plate, 30x Back Rack Sandbag Step up (60#/40#- 20”/18” Box), 10x Man Makers (35#/20#Hand).
Metcon
Metcon (AMRAP – Reps)
2 minute max rep push up
Rest 2 minutes
2 minutes max rep sit up
Rest 2 minutes
2 minutes max rep air squats

“The Jerk”

“The Jerk”
Weightlifting
Split Jerk (7 reps x heavy)
Split Jerk (5 reps x heavy)
Split Jerk (3 reps x heavy)
Split Jerk (1 rep x heavy)
Metcon
Metcon (AMRAP – Rounds and Reps)
Work Capacity: 20 min. AMRAP: (AMRAP – Rounds and Reps)
A) 500m Row
B) Max Sand Bag Complex
4x DL
4x Hang Power Clean
4x Front Squat
4x Shoulder to Overhead

Forging Elite Fitness in the Berkshires