Month: October 2020

Backsquat:
1×10 (RPE 6)
1×5 (RPE 7)
1×3 (RPE 8-9) (Heavy triple)
-1x Max Effort Backsquat with 60% of triple

9min AMRAP:
12 push ups
20 DU
12 Russian KB Swings (70/53)

FOTC Workout #4

12mins To Complete:

Part A

1-2-3-4-5-6-7-8-9-10
DB squats (50/35)x2
Bar Facing Burpees

Part B
1-Max Clean

*if you are logging FOTC scores please know your division and have a judge

*if you are not doing FOTC please modify accordingly

For Time:

30-20-10

Squat Cleans (135/95, 185/125, 225/175)
Bar Facing Burpees

16min Cap

*Modify as Needed

4 min Alt Tabata

:10 L Sit Hold (Rings,Hanging)

:20 Arch Body Hold

2 Intervals of:
500m Row
800m Run
3min Rest
*Score is Slowest Interval

12min AMRAP:

3-6-9-12-15….etc

Alt DB Snatch (50/35)
T2B

*11 DU Between each set
*Don’t Count DU in score