Friday, 12.8.2017

Warm up & Mobility


Low-Bar Back Squat 3×8

    *60-70% of 1 rep max


3 Rounds For Time

5 Front Squats 185/125

15 Wallballs 20/14

50 Double Unders/100 Singles

    *If scaling, front squats should be heaviest possible unbroken sets of 5

    *Squats taken from floor

    *Rest 1 minute between rounds

*Intended Stimulus:

    -Strength: Uniformed intensity throughout 3 working sets.  Hypertrophy rep range, focusing on glutes, quads, hamstrings, and erector spinae.

    -Metcon: Medium length conditioning piece focusing on quadriceps, and shoulders.  Athletes should perform sets unbroken, and aim to increase overall speed during the course of each round.

Box Brief


NOVA Strength Class-Nov 6- Dev 6 

Toys for Tots Collection -through Dec 10

SuperNOVA IV: A New Hope- Internal Throwdown and Christmas Potluck-Dec 16

0 replies

Leave a Reply

Want to join the discussion?
Feel free to contribute!

Leave a Reply

Your email address will not be published. Required fields are marked *