Friday, November 16th

November 16, 2018


Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 72% of 1RM Front Squat (Both Lifts)


Our second iteration of the 1+3 squatting on Fridays. With all squats being taken from the rack, the athlete will complete a similar look and feel to our squats on Monday, but now with a heavier theme with less repetitions.




18 Minute AMRAP:
5 Round Buy-In:
200m Run
10 Overhead Squats (95/65)


In Time Remaining…

Max Rounds:

5 Pull-ups

10 Push-Ups

15 Air Squats

*Score is Rounds + Reps of “Cindy”


If unable to run, complete:

250/200m Row

14/10 Calorie Row


During the buy-in portion of the workout, the first priority is unbroken overhead squats. Athletes can run at a pace that allows them to hold onto the barbell for 10 reps on each of the five rounds. To give ourselves an idea of time frame and effort, we can be safe and say that each round will take about two minutes. 1 minute for the run and 1 minute for the squats. If athletes can stay in that ballpark, this will mean they will have around 8 minutes to complete as many rounds of “Cindy” as possible. Having a time goal per round here is helpful. 


The way “Cindy” is set-up, it goes from an upper body pull, to an upper body push, to a lower body push. Alternating between different muscle groups will allow athletes to maintain a quicker pace to finish out the workout.




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