Workouts

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monday

Basic Warmup

Activation x 2

10 hip raises
10 groiners
10 air squats

Beginners

5x5 Back Squats
*Build from last week

5x3 OHS
*Stay at a weight(potentially the PVC pipe) where you can hit all POP

Others

5x3 Back Squat
*End at heavy triple
*Do not count warm up sets

5x3 OHS
*Do not sacrifice form for weight
* If possible work to a heavy perfect 3

MetCon

AMRAP 12
12 OHS
24 Box Jumps
Level 1: 95/65
Level 2: 75/55
Level 3: 65/45


At home workout

12 OHS with odd object
24 Box jumps or tuck jumps
AMRAP 12 

monday All Levels

MALE SCORES

FEMALE SCORES