A) Whiteboard Brief (0:00 – 3:00)
– Strength: Build to a 1RM Front Squat over the course of 8-10 sets. Have a plan in place in terms how
much weight you’re going to add each set.
– Metcon: Today’s metcon is a chance to train strength, explosiveness, and your core. All work should
be challenging but executed PERFECTLY.
– Strength: Build to a 1RM Front Squat over the course of 8-10 sets. Have a plan in place in terms how
much weight you’re going to add each set.
– Metcon: Today’s metcon is a chance to train strength, explosiveness, and your core. All work should
be challenging but executed PERFECTLY.
B) Warm Up (3:00 – 15:00)
Box Programming Lower Body Warm-up
BP Lower Warm-up Consists of:
With a barbell + foam roller + heavy band
2 Rounds of:
6 RDLs
6 Front Squats
6 Front Rack Reverse Lunges
X-Band Walk x 10 Steps each direction
Foam Roll each Adductor x 10 passes each
Then,
10 Lateral Cossack Squats
10 Bird Dogs with a 3 count glute contraction on each rep (10 total reps)
C) Strength (15:00 – 35:00)
1) Front Squat: 1RM. Rest 2:00
– Beginner: 5 x 5, adding weight if form permits.
2) Set-up for Metcon
1) Front Squat: 1RM. Rest 2:00
– Beginner: 5 x 5, adding weight if form permits.
2) Set-up for Metcon
D) Metcon (35:00 – 55:00)
EMOM 20:
MINUTE 1: 10 RDLs (185, 125)
MINUTE 2: 5 High Box Jumps w. step down (30, 24)
MINUTE 3: 200 Ft. Heavy Farmer Carry
MINUTE 4: Rest
Rx+:(5 RDLs + 5 Front Squats) (Use Heaviest KBs possible for carries)
L3: (155, 105) (24, 20)
L2: (135, 95) (20, 15)
L1: (115, 75) (20, 15)