Thursday
7.18.19
Strength
Front Squat 5x3
Look to build up in weight from last week's loads on these squats. If you have not followed our progression so far perform these reps around 80% of your tested 1RM, or at a sufficiently challenging weight that leaves 1-2 reps in the tank.
Conditioning
3 rounds, For Time (16 minute cap)
20 Thrusters
20 Pull-Ups
20 Wall-Balls
L3- 95/65
L2- 75/55
L1- A weight that allows the first round of thrusters to be done unbroken.
5 Minutes stretching forearms, triceps, quads
SUMMER READY CLASS
4 rounds:
12 DB Floor press (heavy)
12 bent over rear delt flyes
30 plate gun hold (heavy)
13 minutes steady:
30 weighted sit-ups
30 sit-ups
30 crunches
10 Minute AMRAP:
50 Burpee box jumps
100 KB Swings
AMRAP Calorie row in remaining time
*Do not expect everyone to get on the rower in this piece, it is mostly there as a goal to drive towards not necessarily a huge piece of the workout