Ray
- Sep 8, 2021
- 1 min read

9/9/21

"Fastball"

Tempo Front Squat

5 Sets of 3

*5 Second Negative Each Rep

All Sets Based on 1RM Front Squat

Set 1: 50-60%

Set 2: 70%

Set 3-5: 85%

For Time:

400 Meter Run

40 Wall Balls (20/14 to a 9/10' target)

400 Meter Run

*Every time you break the Wallballs, you must run 200 Meters*

The Front Squat

The Wall Ball

Recent Posts

See All

12/8/23

"De-Calf" For Time: 40 Wall Balls (20/14) 30 Pull Ups 30 Wall Balls (20/14) 20 Chest to Bar Pull Ups 20 Wall Balls (20/14) 10 Bar Muscle Ups The Wall Ball The Pull Up The Chest to Bar The Bar Muscle U

12/7/23

"Yellowstone" For Time: 1-3-5-7-5-3-1 Power Cleans (185/135) 2-6-10-14-10-6-2 Box Jump Overs (30/24) The Power Clean The Box Jump Over

12/6/23

"Wilson" 5 sets: 1 Power Snatch + Below the Knee Power Snatch + 1 Hang Power Snatch *Build to a Heavy Unbroken Complex across 5 working sets AMRAP 15: 5-10-15-20-25..... Toes to bar 10 Overhead Squats