201016
Warm-up
Warm-up
2 rounds not for time of:
50 jumping jacks
10 squats (squat therapy style)
10 pass throughs, pvc pipe
10 toes-to-bars, knees-to-elbows, GHD, or AbMat sit-ups
5 overhead squats, empty barbell (3-5 secs descending, 3-5 secs up)
50 jumping jacks
10 squats (squat therapy style)
10 pass throughs, pvc pipe
10 toes-to-bars, knees-to-elbows, GHD, or AbMat sit-ups
5 overhead squats, empty barbell (3-5 secs descending, 3-5 secs up)
*Ensure you are fully warmed-up before beginning the workout.
Metcon Rx
Overhead Squat (9-7-5-3-1)
Metcon Scaled
Front Squat (9-7-5-3-1)
Use the heaviest weight you can for each set.
Rest as needed between sets.
Rest as needed between sets.
Back Squat (9-7-5-3-1)
Use the heaviest weight you can for each set.
Rest as needed between sets.
Rest as needed between sets.
Optional Accessory Work
Sotts Press (8-8-8-8)
Use the heaviest weight you can for each set.
Rest as needed between sets.
Rest as needed between sets.
Cool Down
Warm-up
Kneeling Lay Back
Hold 1-2 mins.
Hold 1-2 mins.
Chest & Pec Stretch (hands behind)
Hold 1-2 mins.
Rest as needed between sets.
Super Fitness Robot load:
75% or more of your 1RM for all sets.
More Likely load:
55% or more of your 1RM for all sets.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.