Monday – 103116

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Strength
Front Squat
Find your 1 rep max.
You have 20 minutes to establish and PR (hopefully!) your 1RM front squat. After 20 minutes, you will immediately set up for and go into a 5 minute AMRAP of front squats using 65% of just attained 1RM. And yes, the bar must come from the floor. . .Happy Halloween.

Workout of the Day
AMRAP in 15 minutes:
6 bar muscle-ups
4 bar facing burpee deadlifts (275/193)
200 meter run

A bar facing burpee deadlift is exactly what it sounds like. Before every rep of the deadlift, you must do a bar facing burpee. SO, go down to the ground in your burpee facing your bar, jump over your bar as you normally would, then deadlift your bar. The rep starts with the burpee and ends with the deadlift. If you can’t do bar muscle-ups, you will do 8 chest-to-bar pull-ups instead.  From there, scale the pull-ups in such a way you are still touching your chest to the bar.  Whether you are kipping with a small red or blue band or jumping, your chest should be touching the bar.  If time is running out and you cannot squeeze another 200 meter run in, stay in the gym and perform more bar muscle-ups to boost your score.

Post your scores to the Whiteboard.

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