4/13/2015

AA4web

Add 5-10 lbs to your 3×5 back squat from the last time you did back squat. If you didn’t do it for the past 2 weeks, do 3 sets of 5 heavy (by feel) back squats.
Conditioning consists of 2 full Tabatas (KB swings and wall balls) but you’ll alternate movements. In other words, the first 20 seconds of work is KB swings, then rest 10 seconds. The second 20 seconds of work is wall balls, then rest 10 seconds. For the third 20 seconds, go back to KB swings, then rest 10 seconds, etc. until you complete 16 total rounds (8 KB swing rounds and 8 Wall ball rounds). Score is total reps.

Strength

Back Squat
3×5 (add 5-10 lbs to last week’s number)

Conditioning

Alternating Tabata for total reps:
KB swings, 55/35#
Wall balls, 20/14#

POPULAR POSTS

What’s In The Box – September 2023

Happy “Second Summer” gang, here is what you need to know for the rest of this month around the gym! Barbell Cycling continues through September.

What’s In The Box – August 2023

I’m not gonna say, Happy end of Summer, because we’ve got plenty left to go! Lots to announce here, so lets dig in! New Strength

Member of The Month July – Nick A

Congratulations to Nick, our July 2023 Member of the Month Don’t miss out on Nick’s custom workout next Tuesday 7/24/2023 Nick grew up very athletic.

SCHEDULE YOUR FREE INTRO

Talk with a coach about your goals, get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!