Choice One:
Front Squat
10@65-70% of 1RM Clean
8@70-75%
6@75-80%
Max Reps@same weight as first set
Choice Two:
Front Squat
4 Sets of 8 reps at a challenging load
If you did this last week add 5-10# to each set
“Three Toed Sloth”
EMOM 15
0:00 – Vertical Pull
1:00 – Horizontal push
2:00 – Cardio for cals
Pull choices:
Strict Chin-ups
Negative Chin-ups
Self assisted Chin-ups
Push choices:
Ring Push-ups
Push-ups
Push-ups with hands elevated>
Cardio choices:
Bike, Row, or Ski
Goal for this workout is to stay consistent through all rounds.
Front Squat
10@65-70% of 1RM Clean
8@70-75%
6@75-80%
Max Reps@same weight as first set
Choice Two:
Front Squat
4 Sets of 8 reps at a challenging load
If you did this last week add 5-10# to each set
“Three Toed Sloth”
EMOM 15
0:00 – Vertical Pull
1:00 – Horizontal push
2:00 – Cardio for cals
Pull choices:
Strict Chin-ups
Negative Chin-ups
Self assisted Chin-ups
Push choices:
Ring Push-ups
Push-ups
Push-ups with hands elevated>
Cardio choices:
Bike, Row, or Ski
Goal for this workout is to stay consistent through all rounds.
