
Thursday, 1/14
January 13, 2021
Saturday, 1/16
January 15, 2021Warm Up
3 Rounds
4 Squat to Bootstrappers
8 Rev Hand Spider Lunges
4 Plank to Squat
8 Pause Squats
Strength Met Con
Front Squats
Prep (8 minutes):
1×10 Front Squats (bar)+ 10 Step Ups
2×5 Front Squats (working up)+ 5 Box Jumps
1×5 Burpee Box Jumps+5 Front Squats
Work:
Every 4 minutes for 20 minutes
Round 1: 5 Burpee Box Jumps+10 Front Squats+5 Burpee Box Jumps
Round 2: 6 Burpee Box Jumps+8 Front Squats+6 Burpee Box Jumps
Round 3: 7 Burpee Box Jumps+6 Front Squats+7 Burpee Box Jumps
Round 4: 8 Burpee Box Jumps+4 Front Squats+8 Burpee Box Jumps
Round 5: 9 Burpee Box Jumps+2 Front Squats+9 Burpee Box Jumps
Met Con
For Time (8 min cap)
18-12-6
DB Hang Squat Cleans
DB Front Rack Alt Lunges