Wed feb 20- open prep

The purpose of today is not to make you sore for the next few days. The purpose of today is movement pattern, getting our bodies primed & working high quality under multiple different circumstances & stimuli. Let's move with purpose & move well.

Front Squat:

5x4: Start at 55% & build by quality

4 sec descent, 2 second hold


SweatFest: 13 Min Amrap:

20 Wall Balls 20/14#

15 Dual DB Box Step Overs 50/35#

50 Double Unders


Strict Work:

6x:

15/10 cals Ski Erg

IMMEDIATELY INTO

5 strict Pull Ups

Rest :90sec


Core: 4 Sets

Windshield wipers x 10/side(Barbell in hand (bench press position lying on floor)

https://www.youtube.com/watch?v=MXqhkYGE5gg

Plank knee to chest x 20 slow reps

Pallof Press (lying on back) dead bugs x 15 reps right/15 reps left

https://www.youtube.com/watch?v=vaZ-Af8LfzI

25 views4 comments

Recent Posts

See All

SAT MAR 23 - OPEN PREP

**This is the last day of open prep guys!! Thank you so much for sticking with us throughout this cycle! keep your eyes peeled for our upcomjng cycles!! Including Set Fire Barbell 🔥🔥 Warm-Up: 10 min

FRI MAR 22 - OPEN PREP

Here we are at the end of the road of our Open Prep Journey. First off, thank you to those of you who believed in our programming & followed us through. We love you guys. Set Fire Barbell will be comi

Thurs mar 21 - open prep

Spend a lot of time today focused on recovery. Tomorrow is the last day of the open and we want you to go out with your best performance! We have worked hard over the last 5 weeks and now we are here.