Skill
Front Squat
5 reps at 35%
5 reps at 45%
5 reps at 55%

We’ve got a light week of lifting before we start back up on the 5-3-1 strength progression for one more month through the end of December. The reps and sets this week are intended to be very easy, but be sure to still get a few warm up sets in before starting your first work set.

Workout of the Day
AMRAP in 7 minutes:
15 toes to bar
30 wall balls

Rest 1 minute

AMRAP in 7 minutes:
30 calories (row, bike, or ski)
30 wall balls

This pair of AMRAPs is essentially a repeat of the workout from November 9th, but with toes to bar instead of pull ups. We have a lot of grip work this week, so be sure to protect your hands and avoid tearing.

standard: med ball sit ups instead of toes to bar, 12/8 lb ball
rx: 20/14
sport: 20/14, assault bike
metcon: 7:00 on, 1:00 off, 7:00 on