Friday January 10th 2020

By January 9, 2020Workout of the Day

Friday

A.
Take 20-25 minutes to build to a 1-RM Back Squat

Suggested sets:
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%

B.
For max calories:
3 minutes of Rowing

This is a short, simple and brutal test. Give this everything you have and we promise you won’t need more than these three minutes to feel as if you have done a lot of training today.

Boom Lite

A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Back Squat x 10 reps @ 30X1
Station 2 – Tall Box Jumps x 10 reps
(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 55-60 seconds to complete your 10 reps if done properly)
Station 3 – Supine Medicine Ball Leg Curls x 8-10 reps @ 3011
Station 4 – Barbell Rollouts x 5-6 reps @ 4011

B.
For max calories:
3 minutes of Rowing

This is a short, simple and brutal test. Give this everything you have and we promise you won’t need more than these three minutes to feel as if you have done a lot of training today.