Friday

Front Squat

On the 1:30 x 7 Sets

Set 1 (On the 0:00): 3 Reps @ 79%

Set 2 (On the 1:30): 1 Rep @ 84%

Set 3 (On the 3:00): 3 Reps @ 79%

Set 4 (On the 4:30): 1 Rep @ 87%

Set 5 (On the 6:00): 3 Reps @ 79%

Set 6 (On the 7:30): 1 Rep @ 90%

Set 7 (On the 9:00): 12 Reps @ 64%

*Percentages based on 1RM Front Squat

STIMULUS

• Entering week 3 of these Front Squat Waves

• We’ll climb by another 2% across all lifts over last week

• The percentages will stay at 79% for each set of 3

• The percentages will climb by 3% on each set of 1 (84-90%)

• We’ll finish out the session with a 12-rep drop set at 64%

• Sets begin every 90 seconds (0:00 – 1:30 – 3:00 – 4:30 – 6:00 – 7:30 – 9:00)

• These percentages based on your 1RM Front Squat

WOD

“Fortitude”

Alternating On the Minute x 30 (15 Rounds):

Even Minutes: 15/12 Calorie Row

Odd Minutes: 15 Burpees

STIMULUS

GENERAL

• “”Fortitude”” is a CompTrain Benchmark workout that combines two simple movements over a longer time domain

• We’ll alternate on the minute between these two stations for 30 minutes, or 15 rounds total

• While the workout has a prescribed rep scheme, let’s adjust these numbers to something you are confident you could complete in around 50 seconds per movement each round

• Your score today will be the lowest rounds of row calories + your lowest round of burpees

• For Example:

   * If you complete the 15 calorie row and 15 burpees on every round, your score for the day is 30

   * If you are able to maintain 15 calories on the rower, but drop to 12 burpees in one round, your score for the day is 27

## ROW

• Reset your monitor on the rower every round

BURPEES

• Let’s make sure to reach full extension at the top of each burpee

• You can jump up or step up out of the burpee