June 20, 2022

Monday, June 20:

Strength:

Back Squat : 6 @ 70%, 6 @ 70%, 5 @ 75%, 5 @ 80%

Back Squat:

1x6 at 70% 1RM

1x6 at 70% 1RM

1x5 at 75% 1RM

1x5 at 80% 1RM

Complete sets every 2:30 for 10 mins.

"The Weirdo on Maple Street"

FT: Alternating Reverse Lunges, GHD Sit-ups, and Rope Climbs

For time:

50 Alternating Reverse Lunges

25 GHD Sit-ups

5 Rope Climbs

40 Alternating Reverse Lunges

20 GHD Sit-ups

4 Rope Climbs

30 Alternating Reverse Lunges

15 GHD Sit-ups

3 Rope Climbs

20 Alternating Reverse Lunges

10 GHD Sit-ups

2 Rope Climbs

10 Alternating Reverse Lunges

5 GHD Sit-ups

1 Rope Climb

Time domain: 11-15 mins

Time cap: 15 mins

We are looking at this workout as one that will be challenging in terms of the combo of movements, but should still stay relatively quick and seamless throughout. There shouldn’t be a movement that really holds you up as the goal is to stay moving steady state today.

L2: V-Ups, 3/3/2/2/1 RC

L1: AbMat Sit Ups/Pull to Stands