June 15, 2022
Wednesday, June 15:
Strengt: Complete sets every 2:30 for 10 mins
Back Squat : 6 @ 65%, 6 @ 70%, 6 @ 70%, 6 @ 75%
Back Squat 1x6 at 65% 1RM
Back Squat 1x6 at 70% 1RM
Back Squat 1x6 at 70% 1RM
Back Squat 1x6 at 75% 1RM
"Bourne"
FT: Echo Bike Calories, Strict Pull-ups, and Wall Balls
For time:
10/7 Echo Bike Calories
20 Strict Pull-ups
40 Wall Balls, 20/14 lbs
50/35 Echo Bike Calories
40 Wall Balls, 20/14 lbs
20 Strict Pull-ups
10/7 Echo Bike Calories
We have a fun little up and down chipper here with the focus on strict pulling strength for our pull-ups while building up some fatigue in the legs. The 50/35 Echo Bike Calories in the middle will create a big challenge going into the second set of 40 wall balls before tackling the last 20 strict pull-ups and finally hitting another 10/7 Echo Bike Calories as a sprint to finish.
Time domain: 10-15 mins
Time cap: 15 mins
Competitor
FT: Echo Bike Calories, Chest-to-bar Pull-ups, and Wall Balls
For time:
15/10 Echo Bike Calories
30 Chest-to-bar Pull-ups
40 Wall Balls, 30/20 lbs
50/35 Echo Bike Calories
40 Wall Balls, 30/20 lbs
30 Chest-to-bar Pull-ups
15/10 Echo Bike Calories
Level 2:
FT: Echo Bike Calories, Strict Pull-ups, and Wall Balls
For time:
10/7 Echo Bike Calories
15 Strict Pull-ups
30 Wall Balls, 20/14 lbs
40/30 Echo Bike Calories
30 Wall Balls, 20/14 lbs
15 Strict Pull-ups
10/7 Echo Bike Calories
Level 1:
FT: Echo Bike Calories, Banded Strict Pull-ups, and Wall Balls
For time:
10/7 Echo Bike Calories
10/7 Banded Strict Pull-ups
30 Wall Balls, 14/10 lbs
30/22 Echo Bike Calories
30 Wall Balls, 14/10 lbs
10/7 Banded Strict Pull-ups