Workout
2×5 Wall Squat
2×10 Squat
2×5 Goblet Squat
3×10 KBS @ 16-24kg
Then:
10x Clean High Pull+
3:00 min Row+
2:00 min rest+
10x Clean High Pull+
2:00 min Row+
2:00 min rest+
10x Clean High Pull+
1:00 min Row
Then:
10x BB FS @ 60% 1RM+
3:00 min AD+
2:00 min rest+
10x BB FS @ 60% 1RM+
2:00 min AD+
2:00 min rest+
10x BB FS @ 60% 1RM+
1:00 min AD
Then:
10x Push Press @ 40% 1RM+
3:00 min Burpee Box Jump+
2:00 min rest+
10x Push Press @ 40% 1RM+
2:00 min Burpee Box Jump+
2:00 min rest+
10x Push Press @ 40% 1RM+
1:00 min Burpee Box Jump
Then:
Cool Down

Participant: Nicci, Chirstine, Andrew, David, Josh, CHP/Row, FS/AD, PP/Burpee Box Jump

 

 

Workout
10 min Row @ easy pace
Then:
2×5 Wall Squat
2×10 Squat
2×5 Goblet Squat
5×5 SL Squat off box
Then:
2x FRSQ @ 185#+
2x BS @ 185#+
3x FRSQ @ 165#+
3x BS @ 165#+
5x FRSQ @ 135#+
5x BS @ 135#
4 mi rest, 5 rounds
Then:
5x15sec AD @ >1000 watt Pace
2 min rest
Then:
Cool Down

Participant: Ari, FRSQ, BS, AD

 

Workout
30 min Ski @ >1:50/500m Pace

Participant: Antonio, Ski (8,180m)

 

FullSizeRender-3 copyClean High Pull

FullSizeRender-4 copyNo Better way to welcome someone to “FYF” but to introduced them to an IWT.