Double Dip

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BACK SQUAT

Every 3min for 9min:

10 – 8 – 6 Repetitions (Week 2 of 4)

  • 3% Increase from Last Week on each Set

10 Repetitions @ 63% of estimated 1RM

8 Repetitions @ 68% of estimated 1RM

6 Repetitions @ 73% of estimated 1RM

Double Dip
AMRAP 15
50 Double Unders
18/12 Calorie Bike
15 Dumbbell Hang Squat Cleans (50/35)

  • In “Double Dip” we are looking to dial in a consistent pace for 15 minutes.

 Fitness/Masters 45+ (35/25) 100 single unders

Performance & Open (50/35)

Bike Modifications:
18/12 Calorie Row
200 Meter Run

Rope Modifications:
100 Single Unders
1 Minute Double Under Attempts
Cut to 30 Reps

Dumbbell Modifications:
Barbell Hang Squat Cleans (95/65)

Recovery: Lower your heart rate, ROW/BIKE/WALK

Mobility/ROMWOD/Accessory work

Zachary Hamilton