Wednesday – Health / Purpose / Achievement

Brief:

– Strength: Today we are working up to a 2 rep max in the Box Front Squat and performing accessory work. The Front Box Squat will be the same technique as our speed back squats where you sit back on the box. The purpose of this is to break up the phases of the lift and develop force out of the hole.

– Metcon: Our Metcon today should be done at a fast pace, around 90% effort each round. You should be able to complete all movements in no more than 2 sets. You’ll rest 2 minutes after each completed round.

Strength:

1) Box Front Squat: 2RM. Rest 2:00 – Use a 13-15” Box. – New to Health: 5 x 5, adding weight if form permits.

2) Review Metcon Movements x 5-10 reps each.

Metcon:

4 Rounds for quality, but at a fast pace.

1a) Double Kettlebell Front Rack Walking Lunges (total) x 20 Reps.

1b) Band Resisted Russian KBS x 20 Reps.

1c) DB Serratus Crunch x 20 Reps.

*Rest 2:00 after each completed round. Scale loading as needed.

E.C.:

5 Minutes of Light Foam Rolling

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