September 6, 2024

Sep 2, 2024
1 min read

Part 1

In a 12:00 Window

5-7 Building Sets of 3 Reps

‍Back Squat 

*5 Second Negative 

Part 2

(18min cap)

1 Round: 

21 Push Press/Strict

21 Front Squats/Goblet Squats

‍

1000m Row 

‍

3 Rounds: 

7 Push Press/Strict

7 Front Squats/Goblet Squats

1000m Row 

7 Rounds: 

3 Push Press/Strict 

3 Front Squats/Goblet Squats

Recent Posts

See All

July 20, 2026

Part 1 Strict Press 3 Sets 5 Strict Press at 77-82% Rest 2-3 Mins Between Sets Part 2 For Time Buy-In: 200M DB Front Rack Carry 3 Rounds 12 DB Push Press/Strict Press 20M DB Walking Lunge/Rev Lunge 1

July 21, 2026

6 x AMRAP 2 3 Power Cleans/Deadlift/Kettlebell Swing 6 Burpee Pull-ups/Strict Pull Ups/ Machine Cals 12 Air Squats Max Cal Machine in Remaining Time Rest 4:00 Between AMRAPs

July 22, 2026

Part 1 Front Squat 3 Sets 3 Front Squats at 77-82% Rest 1-2 Mins Between Sets Part 2 AMRAP 7 200M Run/250 Row/550 Bike/200 Ski 12 Thrusters/24 Air Squats 12 Knee Raises/Other Core - Rest 2:00 - AMRAP

Comments

Post: Blog2_Post