Wednesday, June 11 2025

Strength: Take 15 minutes to build to today’s 2-RM Front Squat

Suggested loading:

Set 1 – 8 reps @ 50%

Set 2 – 5 reps @ 60%

Set 3 – 3 reps @ 70%

Set 4 – 2 reps @ 75%

Set 5 – 1-2 reps @ 80%

Set 6 – 1-2 reps @ 80-85%

Set 7 – 1-2 reps @ 85-90+% (New 2RM?)

Set 8 – 2 reps @ 95-95+% (New 2RM?)

Metcon: Complete as many rounds and reps as possible in 20 minutes of:

10 Toes to Bar*

25 Foot Dumbbell Walking Lunge (50/35lbs)**

50 Double Unders

25 Foot Dumbbell Walking Lunge (50/35lbs)

*Add 5 additional toes to bar every round, so in round 2 you’ll perform 15, and 20 in round .

Dumbbells may be held however the athlete would like.

Athletes may substitute GHD Sit-Ups, Heavy Rope, or Heavier Dumbbells to increase difficulty.