Thursday, March 1st

Thursday, March 1st

Strength: 4 sets of Box Squats for speed today. We’ll be running these the next 3 weeks. Make sure you’re able to be explosive on each set. Speed is more important than loading. We’ll then end our sets with 3 x 3 up to a heavy set (not max). Keep track of what weights you use today.
Metcon: This workout is intended to be more aerobic which by improving the aerobic system we improve our recovery and ability to be powerful with higher threshold movements. Each interval is intended to be a full 60s of work. Keep in mind 18.2 will take place tomorrow so today is not intended to break you down.

Wide Stance Box Squat for load:
Use a 13-15″ Box:
1: 5 reps @ 60%
2: 5 reps @ 60%
3: 5 reps @ 60%
4: 5 reps @ 60%
5: 5 reps @ 60%
Then, 3 sets of 3 up to a challenging weight, not a 3RM:
6: 3 reps
7: 3 reps
8: 3 reps

EMOM 16 w. a partner:
Run 100 Meters/Row 150m
8 Air Squats
*Reminder of the minute hold an elbow plank.
*One athlete completes the full set while their partner rests ie. Once the minute is up the other athlete goes. Each athlete will complete a total of 8 sets.


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