2024-07-05

• Athletes are building to a weight that is heavier than their attempt last week that they can still complete a set of 20 reps at. This lift will start to really set in around reps 12-15.
• This is our true attempt for a 20 rep max today. If we did not make it to 20 reps last week but we made it to 15+ reps, we should aim for the same weight this week and complete the 20 reps.
• If we were under 15 reps last week we should aim for a weight that is a little lighter and complete the 20 reps today.
• About 50% of your 1RM is a good estimate for where you may want to complete your 20 rep set if this is your first day completing it.
• If we are struggling to maintain our form and technique we should consider bringing the weight down a little bit in order to move well.
• Score: Load used for 20 rep set.

• Box Squat
• Front Squat

:60 Bottom Of Air Squat Hold
10 Air Squats
10 Lateral Lunges
:30 Empty Barbell Bottom of Back Squat Hold
12 Empty Barbell Back Squats

10 Back Squats @ A Light Weight

3 Sets of 5-10 Back Squats Building to your 20 Rep Set Weight.

Rest 2:00 before attempting your 20 rep.

• Overview: We're moving at a close to fast and furious pace throughout this conditioning piece, making it potent for the legs and the lungs. If we want to give ourselves an opportunity to accumulate calories, we've gotta lean in and minimize transition time.
• Wallballs: Unbroken sets for all rounds, about :30 per set.
• AbMat Sit-ups: Unbroken at a steady but fast cadence, aiming for less than 1:15, we may try to recover our breathing a little bit here without sacrificing too much time.
• Row: We are aiming to have 1:00 on the rower each time, this is our score for the day and we should adjust to achieve this time goal.
• Score: Lowest round of calories. Add other information to your workout notes section.

• Athletes will need to hang on to this medball for unbroken sets today if they're going to accomplish calories on the rower. We can adjust our load, target or reps in order to maintain our sets.
• Sit-ups will need to be fast today, but finding a cadence that allows you to catch your breath a little will let you get back to that wallball and pick it up a little quicker. Use your arms as much as possible here!
• If we want to get as much out of the rower as possible when we get there, efficiency and getting the fan moving quickly will be KEY! Sprint start the rower with some short pulls, aim for big leg drives and slow returns to the catch for the biggest return on your effort.

WALLBALLS

• Reduce Reps/Loading/Target
• Medball Front Squat/Thruster
• Single Dumbbell Thrusters
• Empty Barbell Thrusters
• 15 Air Squats

SIT-UPS

• Reduce Reps
• Hollow Rocks

CALORIE ROW

• Sub Ski/Bike Erg/Air Run/Assault/Echo

1 Round:
5 Wallballs
10 Sit-ups
:30 Row for Calories