WARMUP
AMRAP x 4 MINUTES
:30 Mod Bike
20 Single Unders
5 Bootstrappers
5 BB Hang High Pulls
Into…
AMRAP x 4 MINUTES
:30 Fast Bike
20 Double Unders
5 Hang Power Cleans
5 Front Squats
STRENGTH
Back Squat for load:
3×6*
Tempo Back Squat (21X1)
*Keep weight Moderate-Heavy across all sets.
Remember Reading Tempo…
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’
(Score is Weight)
Week 2 of 5 Tempo
WORKOUT
“THIGH SOCIETY”
FOR TIME
50 Double Unders
30 Chest to Bar Pull-Ups
50 Double Unders
20 Front Squats (155/105)
50 Double Unders
10 Power Cleans
50 Double Unders
50/40 Cal Bike
(Score is Time)
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00 Calf Smash on Barbell
:30 Prayer Stretch on Barbell/Foam Roller/Floor*
5/5 Groiner w/Thoracic Rotation**
-Rest as Needed b/t Sets-
