Max Out Day!
Strict Press (5, 3, 2, 2, 1, 1 @ 60%, 70%, 80%, 90%, 95%, 103%)
Barbell Press. This is the culmination of our strength program.
Ask coaches for a spotter if you are uncomfortable at high weights. A full squat requires the hip crease to go below the top of the knee, so make sure we go to full depth and don’t leave any doubt in our PR attempts!
Conditioning
Push Up Ladder Test (Time)
5-10-15-20-25-20-15-10-5
Unbroken Push Ups
5 minute grind (AMRAP – Rounds and Reps)
5 minute AMRAP
7 Nurpees
1 rope climb 15′
Supplement
Metcon (AMRAP – Reps)
3 minute double under test
Metcon (No Measure)
30 GHD Sit Ups.
If possible, go straight through without stopping.
RX＋ = 50 for time
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Get Your Free 31 Days to Shredded Guide
In October we ran our wildly successful Abstober daily abs program for our members. Now we've compiled every sit up, every V up, every plank, every farmer's carry...every last rep, over 31 days, into one super handy guide. And we're giving it to you for FREE. Follow along with these do-anywhere, infinitely scabale workouts to build a strong core with skulpted abs. Doable for any ability, video demos included.