Skill
Front Squat
3 reps at 70%
3 reps at 75%
Max set at 80%

Week two of your second round through our 5-3-1 progression! Be sure to re-calculate your 1 rep max for next week using the charts on the walls in the gym and the information you get from your max set. Talk to your coach if you haven’t done that before.

Workout of the Day
AMRAP in 16 minutes:
10-20-30-40-50… etc
Med ball sit ups
Alternating dumbbell power snatches
200 m run after each round

Happy birthday, Elisabeth! This workout has a few of Elisabeth’s favorite movements in it.
Got a birthday coming up? Get in touch with Alex to make some requests!

Pick a dumbbell weight that lets you hold smooth sets of 10 reps the whole way through the workout.

standard: 35/20, 12/8
rx: 50/35, 20/14
sport: 50/35, 30/20
metcon: 8×1:30 on, 0:30 off