Friday 11/17


Today we are going to do back squats building in percentages. We did something similar last week but with one less set at 80%. Adding one more set will allow us to build in total tonage so make sure you stay at your percentage!

Back Squat (5x5 building in percentages)

Every 2:30 x 6 Sets (15 Minutes) Set 1: 5 reps @ 50% Set 2: 5 reps @ 60% Set 3: 5 reps @ 70% Sets 4-6: 5 reps @ 80%


Today we are going to do a simple triplet. The goal of this to find a pace where you don't burn out yet you push your self to get as many round as you can. The weight of the kettlebell swings should be a bit heavier then your normal weight.

Metcon (AMRAP - Rounds and Reps)

3 Rounds: 4 Minute AMRAP @ 80-85% Effort 10 KB Swings (70/53) 10 Wall Ball Shots (20/14) 10 Abmat Sit-ups Rest 2 Minutes Between Rounds Pick up where you left off.

Extra Work

B.1: Single Leg Deadlift (3x10/side)

*use kettlebell

B.2: Straddle Hollow Body Hold (3x30 seconds)


rest 60 seconds after each round