Wednesday – Purpose / Achievement


– Strength: Final week of Speed Back Squats with a 1 count pause. All sets should be fast and completed with zero hesitation. Transition right into seated dynamic box jumps. No one should be struggling with any of their sets of back squats.

– Metcon: Today’s Metcon is a new benchmark and intended to be heavy, likely a weight you’ll complete slower singles with. Challenge yourself and go heavy today!



1) Speed Back Squat with 1-second pause at the bottom of each rep: 5 x 4 @ 65-70%, every 60s.

2) Seated Dynamic Box Jumps: 5 Jumps, every 60s x 3 sets.

3) Squat Cleans: Work up to a Metcon weight in 3-4 sets performing singles. Between sets perform 30 Double Unders or 60s attempts. Rest 60s.




AMRAP in 7 min:

4 Squat Cleans (135, 95)

40 Double Unders (attempts count)

Achievement:(185, 125) (only successful DUs count)


1a) KB Shrugs: 4 x 10 (1 ct at top). Rest 30s.

1b) KB RDLs (both legs): 4 x 10. Rest 30s.

Speak Your Mind