Strength: Back Squats EMOM

  • from 0:00 to 3:00, 3×3 @ 80% of 1RM (work on the minutes 0:00, 1:00, and 2:00)
  • rest/adjust weights (3:00-4:00)
  • from 4:00 to 7:00, 3×2 @ 85% of 1RM (work on the minutes 4:00, 5:00, and 6:00)
  • rest/adjust weights (7:00-8:00)
  • from 8:00 to 11:00, 3×1 @ 90% of 1RM (work on the minutes 8:00, 9:00, and 10:00)

WOD: AMRAPs

5 min AMRAP

  • 10 Pistols (2 for 1)
  • 10 Medicine Ball Squat-Cleans (30/20)
  • 15 ABMAT Situps w/ Med Ball
    • rest 2 minutes/record score
  • repeat same 5 min AMRAP
    • rest 2 minutes/record score
  • repeat same 5 min AMRAP
    • record final score
    • you will have 3 separate AMRAP scores at the end of the workout

The Scoop

    1. Check out my Blog:  Here
    2. Check out my Amazon Recommendations and Books: Here
    3. Open Viewing Party: 17.2, 17.3, 17.4, 17.5
    4. March 4, 2017: 3rd Annual Bowling Outing
    5. March 11, 2017: 2nd annual 3 vs 3 Indoor Volleyball Tourney
    6. March 24, 2017: Friday Night Lights (80’s Theme)
    7. April 22, 2017: Battle of Baes 2:  So far confirmed teams: Kelsey and Rich. Tom and Lauren. Steph and Levi. Glenn and Kristen. Zach and Bebah. Diana and Diego. Jenna and Justin
    8. June 17, 2017: Tri State Games