Raise The Bar


Alternating On the Minute x 12 (6 Rounds):

Odd Minutes – 2 Front Squats @ 70% of 1RM Front Squat

Even Minutes – 4 Back Squats @ 70% of 1RM Front Squat

  • Micro cycle number two of Stamina Squats inside “Grunt Work”. In our final four weeks of the cycle, we will be building upon this start. For clarification, the barbell is loaded with a single weight, based off 70% of your estimated/current 1RM Front Squat.




Ascending Ladder for 8 Minutes:
3 Thrusters (95/65), 3 Toes to Bar
6 Thrusters (95/65), 6 Toes to Bar
9 Thrusters (95/65), 9 Toes to Bar

  • Continue to add (3) repetitions to each movement until time is called.
  • Climb the ladder as far as we can within the 8:00 time cap.

L2 75/45 – knees to chest

L1 65/35 – Floor knees to chest or ABMATS
Completing the 12’s = 60 Repetitions
Completing the 15’s = 90 Repetitions
Completing the 18’s = 126 Repetitions
Completing the 21’s = 168 Repetitions
Completing the 24’s = 216 Repetitions


4 Sets:
30s Side Plank (right) – (Video)
30s Side Plank (left)
30s Front Plank (elbows)

  • Rest as needed between sets, but strive to change to the next plank in the order without a break in between,



Zachary Hamilton