Double or Nothing

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FRONT SQUAT

Every min on the min for 10min:

Building to a Heavy Front Squat Single for the day.

Set #1 – 3 Reps @ 60% of estimated/current 1RM FS

Set #2 – 2 Reps @ 65% of estimated/current 1RM FS

Set #3 – 1 Rep @ 70% of estimated/current 1RM FS

Set #4 – 1 Rep @ 75% of estimated/current 1RM FS

Set #5 – 1 Rep @ 80% of estimated/current 1RM FS

·         Take an additional (10) minutes to build to a heavy single for the day.

·         Rest as needed between sets.

Double or Nothing

3 Rounds:
75 Double Unders
50 Air Squats
15 Power Cleans (135/95)

OPEN & PERFORMANCE 135/95

FITNESS 95/65 (150 Singles)

  • 15min time cap.
  •  Looking to choose a weight on the barbell that athletes could complete in 1-3 sets per round. Should be a load that they can cycle for a repetitions within the workout.
  • **SELECT OPEN/PERFORMANCE/FITNESS if you did it AS WRITTEN if not select scaled.**

Recovery: BIKE/ROW/SKI

Focus on QUADS/CALVES/LATS

MASH/MOBILIZE/ROMWOD

Zachary Hamilton