In part 1, We begin our second time through the cycle this week starting with the eccentric block. It’s the most taxing of the three since you’re under a heavy load for an extended period of time. During this block, be sure to focus on quality mechanics and full range of motion. The tempo occurs as the lifer lowers the load down. Once at the bottom of the lift, drive it back up. In part 2, Gear up for a grueling combo of strength and cardio. You’ll tackle 5 rounds of 10 dumbbell front squats and 15 burpees, followed immediately by a 150-foot dumbbell walking lunge. Keep your movements efficient and transitions quick to handle the dumbbells, rounds need to be three minutes or less to stay under the 18-minute cap. Focus on maintaining form and pushing through the burn to finish strong!

Score | Time to complete, add 1s for every rep not complete.

Front squat | Unbroken Reps. About 1:00.

Burpees | About 1:30.

Lunge | You should have 3 min to work through these, completing 50’ unbroken at a time.

Elbows High

The teaching focus for today’s workout is to maintain high elbows throughout the front squats. By doing so, athletes will improve the efficiency and safety of their movement. High elbows will serve to keep the torso upright and the bar over the frontal plane.

DOUBLE DUMBBELL FRONT SQUATS

Reduce Loading
Reduce Reps
Sub Kettlebells
Single Dumbbell Front Squats 
Sub Empty Barbell
2x Air Squats

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BURPEE

Reduce Reps 
No Push-Up Burpee
Sub Push-Ups
15/12 Cals On Any Machine
Sub Box Jumps
Sub Light Kettlebell Swing

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LUNGE

Reduce/Remove Loading
Reduce Distance
Single Dumbbell
Sub Kettlebells
Reverse Lunges 

Room set up will be important today.  We are using boxes, while also needs space for walking lunges.  

If walking lunges will not be possible in your space, you can do loaded lunges in place.  The average number of lunges per 25’ is 8.  That will equal about 48 lunges.