Weightlifting Wednesday


Front Squat:

·      Build to Heavy Single

·      “Heavy Singles” means that you are working to a weight that is challenging, but a load that you are still moving exceptionally well.

“Doubled Over”

10 Toes to Bar
30 Double Unders

REST 4min

AMRAP 8min:

Max Effort Wallballs 20/14

*15 ABMATS each time you break on the wallballs. You must keep moving, no leaning the wallball on the wall or standing holding the bar.

·      If not performing double unders, complete 60 single unders as a substitution.

RECOVERY: Lower your heart rate by biking or rowing.


Zachary Hamilton