Workout of the Day: Monday, 11-December-2023
Announcement
Warm-up
3 Rounds
15 Hip Bridges
5 Tempo Front Squats
Back Squat (FIND NEW 10 RM Back Squat
Warm Up Sets
3×3 60-75%
5×1 80-95%
then Drop down to weight desired for new 10 RM
DO NOT TRY SAME WEIGHT FROM TEST WEEK FOR 10 REPS
at least go 5 lbs heavier. if your first attempt feels EASY by rep 5 stop REST 3 min and add)
Warm Up Sets
3×3 60-75%
5×1 80-95%
then Drop down to weight desired for new 10 RM
DO NOT TRY SAME WEIGHT FROM TEST WEEK FOR 10 REPS
at least go 5 lbs heavier. if your first attempt feels EASY by rep 5 stop REST 3 min and add)
Metcon (Time)
3 Rounds
10 Thrusters 95/65
12 KBS 53/35
24 Sit-ups
rest 3 min
3 Rounds
10 TTB
15 KBS 70/53
20 Empty Bar Thrusters
Mobility
Time Permitting
Roll your Lats, Glutes and Quads
Pigeon and Childs Pose
At the new location we do not have a source of drinking water set up yet so please bring your own water for the time being, thanks!
We are now located at 1800 Sherwood Forest St. 77043 The entrance and parking is across from Sherwood Elementary on Chatterton Dr.
Directions here