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Wednesday, May 5, 2021

Wednesday, May 5th

Warmup:

10 Minute AMRAP

:45 Lying Front Rack Stretch

10 Cyclist Squats

:30 Twisted Cross/Side

10 Elbow Rotations

Strength:

Front Squat Cycle: Week 2

4 Reps @ 65%

3 Reps @ 70%

2 Reps @ 75%

-Rest 3:00-

4 Reps @ 70%

3 Reps @ 75%

2 Reps @ 80%

-Rest 3:00-

4 Reps @ 75%

3 Reps @ 80%

2 Reps @ 85%

Note: Base this week’s percentages off of the one rep hit last Monday. If you did not attend, just find a moderately heavy weight and built in increments of 5-10 pounds across sets. Each set will be performed on the minute with a 3 minute rest in between sets, so be prepared for a lot of volume work today. 

WOD (Can Be Done Outside):

For Time (10 Min. Time Cap):

30-20-10

Push-ups

30-60-90

Double Unders

Cooldown:

Stretching

Note: A quick little upper body workout, try to push your volume on the pushups. Pick a scale that allows you to do at the very least sets of 5 at the end. Scaling for single unders will be twice the double unders (i.e. 60-120-180).

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