Prep
Equipment required: Foam roller, light/medium band, barbell
1) Foam Roll Glutes & Hamstrings x 60s each
2) AMRAP 6:
– 2 each Shin Box + Forward Fold
– 5 each Banded Bird Dogs
– 5 Hang Muscle Clean
– 5 Front Squat
3) Air Bike 10-15s sprint for max watts
A.
Front Squat
Build to a heavy 3 over 6+ sets. Rest 2:00
– Sets of 5,4,3,3,3,3
L1: Front Box Squat 6 x 4, 2 warm-up sets
B.
‘No BS’
For time:
30/24 Calorie Air Bike
20 Front Squats (155/105)
10 Power Cleans
– Goal: Very hard effort – the goal is to complete front squats in 2 sets or less while still using a challenging load.
– Last performed: 4/5/21
L3: (135/95)
L2: (115/75)
L1: (95/65)
Beginner: 2:00 max Cal Bike, AMRAP 5: 5 DB Front Squats (25/15) 5 DB Hang Power Cleans
TIME CAP = 7:00
C.
Single Leg FL Calf Raises
2 x 20 each. Rest 60s