top of page








3 Rounds For Time:

15/12 BIKE /ROW

12 Front Squats @ 75/55lbs

rest 4min

3 Rounds For Time:

15/12 Cal BIKE/ROW

12 OHS @ 75/55lbs NO DROPPING

Intent: Squat Endurance Focus - let's build your local muscular endurance of the legs now so you can move fast and recover quickly.

Target: Fast, UB sets. If you cannot keep this UB, lower the loading to keep a high output on the BIKE while keeping the barbell UB

Feel: Leg Burn! This should be intense, but the focus is on pushing through the squats UB. Do not go so hot on the BIKE where you cannot keep the barbell UB.

146 views0 comments

Recent Posts

See All

Thursday 05232024

Stretch Day !! WOD RX 5 rounds for time: 8 handstand push-ups 8 alternating front rack lunges (75/115 lb) 8 push presses (75/115 lb) 400-m run SCORE: TOTAL TIME Level 2 5 rounds for time: 8 pike push-

Wednesday 05222024

Core - Tabata Hollow hold Scissors SKILL WORK Pre-workout: On a 8:00 clock: Build to a heavy 1-rep power snatch + overhead squat WOD RX 10 rounds for time: 4 deadlifts (105/155 lb) 3 hang power snatch

Tuesday 05212024

Warmup STRENGTH For load: Emom 10 2 split jerk: Build up to 70- 80 % WOD RX 4 sets for time: 600/750-m row Rest 3:00 between rounds. Score is slowest row. SCORE: TOTAL TIME Level 2 4sets for time: 500


bottom of page