141222 Monday 0900 & 1800 & 1915


It would be a disservice if I didn’t program this WOD again see as how Saturday was a wash. Cheyenne did this WOD and loved it. Said it was the best thing she has ever done. <—I may be paraphrasing/reading between the lines. Just make sure you pick a weight that you can work with. We have done both the 1RM Backsquat and 1RM Front squat the last two weeks. This will push our bodies into that endurance mode. This workout will increase your 1RM! As we get closer to the open do not be surprised if you see higher rep maxes; 20RM for example! Dedication and motivation will push you past who you are today to who you want to be tomorrow…and hopefully that person you want to be is stronger, faster and more mobile!

New athletes make this workout 15 minutes. Trust me you will only get diminishing returns if you go the whole WOD! If you do want to go the whole WOD then you will have to lower the weight to 35-45% of your 1RM.

Jared – FTCF

A. Progressive Model Squat Therapy

EMOM for 30 minutes Rotate through each movement
5 x Back Squat 225/145 (50-55-60% of your 1RM)
10 Toes to Bar
5 x Front Squats 225/145
10 Pullups
25 Double Unders


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s