Thursday, August 31 2023

Back Squat Max E3MOM

5-10 @ 50-75% - 3-5 @ 65-85% - 1-2 @ 75-90% - 1 @ 90-100% - 1 @ Max - 1 @ Max

*percents are a guide adjust as needed to hit a max*

9min AMRAP:

Buy-in = 9 Wall-Walks

Then

9 Back Squat 135/95 RX+165/115 MRX 95/65

9 Box Jumps 24/20” RX+30/24” MRX 20/18”
9 WallBall Shots 20/14lbs to 10/9’ MRX 20/10 to 9’

Core & Squat Development

18 Single Leg Box Jumps (2”- 20” / alt legs)

18 WallBall Leg Lifts
18 Skater Lunges (alt legs)
18 V-Ups

18 Kettlebell Goblet Hold Reverse Lunges (alt legs)

18 GHD Sit-ups
18 Pistols (alt legs)

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LABOR DAY SCHEDULE!

Monday, September 4th:

Classes at 7am, 815am, 915am and 11:30am.

Open gym from 10:15am-11:30am.

All other classes cancelled.

We WILL have childcare from 8am-12:30pm!!

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