blog

Workout 11.09.21

A. Primer

2x 30 Sec Glute Bridge Hold 

 

B. H+F+P: 

Back Squat 

3,2,3,2,3 (Wave Loading) 

*First set should be 75-80% 

 

Example: 

Set 1: 3 @ 225

Set 2: 2 @ 255

Set 3: 3 @ 235

Set 4: 2 @ 265

Set 5: 3 @ 245 

 

C.

H Partner Workout: 

For Time: 18 Min Time Cap 

50/40 Cal Row  

10 Rounds of (1 Deadlift + 1 Hang Power Clean + 1 Front Squat) (115/85)

50/40 Cal Row  

10 Rounds of (1 Deadlift + 1 Hang Power Clean + 1 Front Squat) (115/85)

50/40 Cal Row  

10 Rounds of (1 Deadlift + 1 Hang Power Clean + 1 Front Squat) (115/85)

50/40 Cal Row  

 

F Partner WOD:

For Time: 18 Min Time Cap 

60/50 Cal Row 

10 Rounds of (1 Deadlift + 1 Squat Clean + 2 Front Squat) (165/115)

60/50 Cal Row 

10 Rounds of (1 Deadlift + 1 Squat Clean + 2 Front Squat) (165/115)

60/50 Cal Row 

10 Rounds of (1 Deadlift + 1 Squat Clean + 2 Front Squat) (165/115)

60/50 Cal Row 

 

P Partner WOD:

For Time: 18 Min Time Cap 

60/50 Cal Row 

10 Rounds of (1 Deadlift + 1 Squat Clean + 2 Front Squat) (225/155)

60/50 Cal Row 

10 Rounds of (1 Deadlift + 1 Squat Clean + 2 Front Squat) (225/155)

60/50 Cal Row  

10 Rounds of (1 Deadlift + 1 Squat Clean + 2 Front Squat) (225/155)

60/50 Cal Row 

 

POPULAR POSTS

Schedule your
free intro

Talk with a coach about your goals, get the plan to achieve them.

fill out this form to get started >>

Take the first step towards getting the results that you want!