Friday, sept 23

"He Must Workout"

Alt EMOM 20 mins: Front Squats, Burpee Box Overs, Deadlifts, and Bar Facing Burpees

Every 1 min for 20 mins, alternating between:

4 Front Squats, pick load

8 Burpee Box Overs, 24/20 in

10 Deadlifts, pick load

14 Bar Facing Burpees

*Rest 1 min

Athlete Instructions

Start at 75-80% 1RM front squat and take the barbell from the floor.

Complete the deadlifts at the same load as the front squats.

Notes

Score for this workout is working loads and completion of each movement in the 1 min. We will have our starting weight on the bar, then perform the first station as a squat clean + 3 front squats or power clean + 4 front squats. Once we drop the bar, we should rest up and compose the breath before moving into the 8 burpee box jump overs. Stay low and close to the box and remember to breathe. The deadlifts should be a moderate unbroken set of 10 that will allow just a little more rest before jumping into station 4 with 14 bar facing burpees to finish off the round. During the rest period we will get our heart rate down and adjust loads to the next working weight. Athlete choice to stay at the same weight or go up, but score for the workout is total load.

L2: Every 1 min for 20 mins, alternating between:

4 Front Squats, pick load

6 Burpee Box Jump Overs, 24/20 in

10 Deadlifts, pick load

12 Bar Facing Burpees

*Rest 1 min

L1: Every 1 min for 20 mins, alternating between:

4 Front Squats, pick load

6 Burpee Step Ups

10 Deadlifts, pick load

12 Burpees

*Rest 1 min