STUDIO CITY
STRENGTH
FRONT SQUAT TEST DAY
Spend 20 minutes building to a 1 rep max front squat

TEAM WOD | TEAMS OF 3
In 18 min row MAX DISTANCE switching every 250 meters..
While athlete is rowing:
Teammate 2: 10 toes to bar
Teammate 3: 5 power snatch @ (115/80)
*These must be completed before switching rowers

ACCESSORY
6-5-4-4-3 strict chest to bar pullups
50 weighted situps
50 elevated ring rows
 


HERMOSA BEACH
STRENGTH
EMOM for 12 minutes
3 Overhead Squat (AHAP)
record load

TEAM WOD | TEAMS OF 2
(25 minute Time Cap)
2 Rounds for time:
200 Double Unders
50 Deadlifts (185/135)
30 Burpees
10 Bar Muscle Ups
*one person working at a time

ACCESSORY
Dumbbell Strict Press (light)
4 x 12

Comment