Performance
WOD 1
Back Squat
1 x 8 @65%
1 x 8 @70%
1 x 6 @75%
2 x 6 @80%
Note: Do a couple of warm up sets before starting the first set. Make sure you are taking at least 2 minutes of rest between sets.
WOD 2
AMRAP19
10 Thrusters @42.5/30
30 DU
10 BFB
Fitness
WOD 1
Back Squat
2 x 8
3 x 6
Note: Do a couple of warm up sets before starting the first set. Make sure you are taking at least 2 minutes of rest between sets.
WOD 2
AMRAP19
10 Thrusters @30/20
30 DU
10 BFB
Home
WOD 1
Goblet Squats
5 x 8
Notes: Use an object that is of a moderate weight for this exercise. We want to focus on time under tension so aim to perform each rep at a tempo of 63X0.
WOD 2
AMRAP19
10 Thrusters
30 DU/SU/Jumping Jacks
10 Burpee Over Object