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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Saturday, September 14, 2013

Fitness & Performance:
A. 3 sets:
Front squat 6-8 reps @33X1
KB Batwing or batwing plank 30 sec
B. Every 2 minutes for 16 min:
Row 100M sprint
Farmer carry 100FT

Health:
A. 3 sets:
Front squat 2-3 reps @33X1
KB Batwing or batwing plank 30 sec
B. Every 2 minutes for 16 min:
Row 100M sprint or 30 sec on airdyne
Farmer carry 100FT

Coach’s Tips

This tempo will limit the load on the front squats but please make sure that you stick to it.  If the front rack is a problem for you please use straps so that the bar rests on your shoulders. In between sets of front squats hold batwing plank or kettlebell batwing on a bench, making sure you keep thumbs right to arm pits.  If neither of these options work well for you, you can also hold the top of a ring row.  Part B is 5 sets, every 2 minutes of a 100M row sprint immediate followed by 100ft farmer carry, which is about 2 gym lengths so the morning coach can set up some cones for this.  In larger classes, this can be staggered on a EMOTM timer as needed so that one group starts each minute.  Choose your load for the farmer carry such that you can barely finish the set.  This is more than you think, our big strong guys may need to load up barbells for this.  For an extra challenge use the fat grips.

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