2024-09-27

• Athletes are aiming to maintain the :05 negative for all reps at a smooth pace.
• If our form starts to really break down we should reduce the weight and focus on moving well.
• Barbell should come from a rack.
• Hips and knees should reach full extension at the top of each rep and hips should pass below the knees in the bottom.
• Score: Load for heaviest set of 3 reps.

• Sub Dumbbells/Kettlebells
• Squat to Box/Target
• Sub Back Squat
• Reduce Loading

:30 Bootstrap Hamstring/Hip Stretch
:30 Bottom Of Air Squat Hold
10 Air Squats
:30 Empty Barbell Elbow Rotations
:30 Empty Barbell Bottom of Front Squat Hold
10 Empty Barbell Front Squats

6 Front Squats @ A Light Weight

2 Front Squats @ A Moderate Weight

Build to A Heavy Set of 3 Reps.

• Overview: Gear up for a grueling combo of strength and cardio. You’ll tackle 5 rounds of 10 dumbbell front squats and 15 burpees, followed immediately by a 150-foot dumbbell walking lunge. Keep your movements efficient and transitions quick to handle the dumbbells, rounds need to be three minutes or less to stay under the 18-minute cap. Focus on maintaining form and pushing through the burn to finish strong!
• Dumbbell Front Squats: Weight should allow for unbroken sets.
• Burpees: Steady cadence, completed in less than 1:30.
• Dumbbell Walking Lunge: Weight should allow you to complete 50' at a time.
• Score: Time to complete work.

Athletes should aim to stay unbroken on the front squats. Choose a load that allows you to do so.

Our burpees should be paced, but we should keep moving throughout the 15 reps. As long as we can maintain a consistent pace, we are winning.

We want to approach our lunges with a plan. Set a goal to complete a certain distance before taking a break.

DOUBLE DUMBBELL FRONT SQUATS

• Reduce Loading
• Reduce Reps
• Sub Kettlebells
• Single Dumbbell Front Squats
• Sub Empty Barbell
• 20 Air Squats

BURPEES

• Reduce Reps
• No Push-Up Burpee
• Sub Push-Ups
• 1:15 Time Cap
• 15/12 Cals On Any Machine
• Sub Box Jumps
• Sub Light Kettlebell Swing

DUMBBELL WALKING LUNGE

• Reduce/Remove Loading
• Reduce Distance
• Single Dumbbell Goblet Lunge
• Single Dumbbell Suitcase Lunge
• Sub Kettlebells
• Sub Barbell
• Stationary Dumbbell Lunges

1 Round:
5 Dumbbell Front Squats
5 Burpees
8 Dumbbell Walking Lunges

* Fast transitions to spike the heart rate, get a feel for how movements will impact each other to determine a working pace