Saturday, 4/30
April 29, 2016
Monday, 5/2
May 1, 2016

3 Rounds of
10 Pause Squats
10 Arm Circles
10 Spider Lunges
10 Supine Scorpion


1 Minute Squat Hold
1 Minute Single Leg flexion/side
1 Minute Squat Hold

Strength – Pause Tempo Back Squat* (35 Min)

1 x 5 w/ bar;
3 x 5 working up in weight


*2-2-X-1 tempo = 2count down, 2 count pause, drive up explosively, 1 count at top

Team Met-Con (2+2)

4 Rounds each
12 Burpees
4 Deadlifts + DL Static Hold (M:275/225/185/135, W: 183/153/123/93)


4 Rounds each
20 Squats
Hanging Hold

  • Teams consist of 2 pairs with 2 Barbells (1 bar per pair)
  • A1 begins with 12 Burpees, then 5 Deadlifts. At the completion of the 5th Deadlift, A1 Holds the DL lockout while B1 does 12 Burpees then 5 Deadlifts. As soon as B1 Completes their 5th DL, A1 can drop the bar, and A2 begins burpees and DLs. Once A2 Finishes 5th DL, thy hold lockout while B2 begins. Continue until all 4 people have completed 4 Rounds of Burpees and DLs.
  • At the completion of 4 rounds, B2 holds lockout for last time while A1 begins 20 squats. As soon as A1 Completes squats, they begin static hold from Pullup bar while B1 squats, and again continue until all partners have completed 4 rounds of squats

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