Squats

Metcon

3 rounds

• 5 squat cleans
• 30 cal assault bike

2 min Rest

3 rounds

• 4 squat cleans
• 25 cal assault bike

2 min Rest

3 rounds

• 3 squat cleans
• 20 cal assault bike

Warm-Up

• Squat Therapy

Strength

Squat

• Squat Warm-Up
• 5 x 5 work @ 85% of 3RM

Deadlift

• Deadlift Warm-Up
• 3 x 5 worksets at 75% 1RM

Warm-Up

• Squat Therapy

Strength

Squat

• Squat Warm-Up
• 2 x 2 work set 2RM Should be close to 94% of 1RM

Deadlift

• Deadlift Warm-Up
• 3 x 5 worksets at 75% 1RM

Warm-Up

• Squat Therapy

Strength

Squat

• Squat Warm-Up
• 5 x 5 work sets at 90% 3RM

Deadlift

• Deadlift Warm-Up
• 3 x 5 worksets at 70% 1RM

Warm-Up

• Squat Therapy

Strength

Squat

• Squat Warm-Up
• Establish a 3RM

Deadlift

• Deadlift Warm-Up
• Establish a 3RM

Squat Therapy

• 2 x 30 seconds Ankle / Calf Stretch for Each Leg
• 1 min Squat Hold (use counter-balance as needed)
• 5 -8 Russian Baby Makers
• 5 – 8 Rack Assisted Squats (focus on upright spine)
• 5 – 8 Overhead Squats (Bar, KettleBells, etc)

Warm-Up

• Squat Therapy

Strength

Squat

• Squat Warm-Up
• 5 x 5 work sets at 80% 1RM

Deadlift

• Deadlift Warm-Up
• 3 x 5 worksets at 70% 1RM

10-min Warm-Up

• Squat Therapy
• Squat Warm-Up
• Deadlift Warm-up

Strength

3 Rounds Alt E2MOM

• 6 x Deadlifts. (75% of 1 RM)
• 15 x Toes-to-bar
• 1:00min Trap Bar Carrier (195/125)
• 12 x Weighted Back Racked Lunges (95/65)
• 15 x Toes-to-bar
• 6 x Squats (75% of 1RM)

10-min Warm-Up

• Squat Therapy
• Squat Warm-Up
• Deadlift Warm-up

Strength

3 Rounds Alt E2MOM

• 9 x Deadlifts. (65% of 1 RM)
• 18 x Med Ball Slams (50/30)
• 1:00min Trap Bar Carrier (195/125)
• 18 x Weight Box Step-Ups (70/50)
• 9 x Squats (50% of 1RM)
• 9 x GHD Sit-ups (weighted)

10-min Warm-Up

• Squat Therapy
• Squat Warm-Up
• Deadlift Warm-up

Strength

3 Rounds Alt E2MOM

• 12 x Deadlifts. (50% of 1 RM)
• 24 x Med Ball Side Throws (20/14)
• 1:00min Sled Push (195/125)
• 24 x Weight Lunges (30/20)
• 12 x Squats (50% of 1RM)
• 15 x GHD Sit-ups