Back Squats!!!

Back Squats Reign Supreme!!!
Buy-In
3 minute row or run
6 elbows to instep
10 goblet squats
10 backward lunges with a twist
1 minute bottom of goblet squat
10 boot strappers
10 alternating forward lunges
10 alternating backward lunges
10 alternating sideways lunges
Weightlifting
Back Squat (85% of Training Max x 5 or MORE!!!)
Training Max = 90% of 1 RM
40% x 5
50% x 5
60% x 5
65% x 5
75% x 5
85% x 5 or MORE!!!! (No more than 10)
65% x 5
65% x 5
65% x 5
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 Squats!!!

So Gooood Saturday!!!

So Gooood Saturday!!!
Buy-In
3 rounds
45 second jumping jacks
45 second flutter kicks
45 second arm haulers
Metcon
Metcon (Time)
4 rounds for time of:
80 double unders
25 back extensions
1 gym lap sandbag carry HEAVY
300’ sled drag 4 plates/3 plates

Love Me Some Friday!!!

Love Me Some Friday!!!
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 12 minutes of:
25 pull-ups
50-calorie row
100 overhead squats
50 box jumps
25 pull-ups

Men use a 45-lb. barbell and 24-in. box
Women use a 45-lb. barbell and 20-in. box

“Jackie Bizz”!

“Jackie Bizz”
Metcon
Metcon (AMRAP – Reps)
5 minutes to complete:
Row 500 meters
Max rep rope climbs
Metcon (AMRAP – Reps)
5 minutes to complete:
Run 400 meters
Max rep thrusters 115#/75#
Metcon (AMRAP – Reps)
5 minutes to complete:
20 burpees
Max reps dumbbell renegade rows 35#/20#

Forging Elite Fitness in the Berkshires