Mon Jan. 20 "Fasten Your Seatbelts"

Move

1) 3 x 10 Back Squats @ Technical Load

2) AMRAP 15
8 Alternating Reverse Lunges
8 Cal Bike
6 Alternating KB Reverse Lunges (Hang)
6 Knee Raises
Rest 30 Sec.

Train

1) Front Squats: 3 x 10 Building

2) Fasten Your Seatbelts

AMRAP 7:
30 Toes to Bar
30 Kettlebell Reverse Lunges (Hang)(53/35)
Max Cal Bike
Directly Into …
AMRAP 5:
20 Toes to Bar
20 KB Reverse Lunges (Front Rack)
Max Cal Bike
Directly Into …
AMRAP 3:
10 Toes to Bar
10 Kettlebell Reverse LUnges (Overhead)
Max Cal Bike

Stimulus

1) This is a higher rep hypertrophy focused squat portion today. Aim to start at roughly 60% and build from there. Although you will be adding weight, this is not building to a max set of ten. You should be able to move smoothly through all reps without pausing.

2) The goal of the workout today is to accumulate as many bike cals in each conditioning piece. Aim to have about half the time of the AMRAP on the bike for each round. Keep in mind that there is no rest between each AMRAP. Choose a toes to bar number and lunge weight that allows you to complete at least ten reps on the minute for both stations. Make sure to alternate legs every rep on the reverse lunges.

Extra Credit

3 x 20 Banded Prone Hamstring Curls
3 x 20 Banded Pull Throughs
Rest 2 Minutes Between All Sets