"I hold a beast, an angel, and a madman in me, and my enquiry is as to their working, and my problem is their subjugation and victory, down throw and upheaval, and my effort is their self-expression." --Dylan Thomas

FRIDAY, 18JANUARY2019 - Work For Today

Wave 3/Week 8/Day 3


CHOOSE YOUR OWN ADVENTURE - We will break into Groups. Go in Whichever Order you would like, each station will be 12 Minutes. 


STRENGTH - 12 Minutes

Minute 1: As Many Front or SSB Squats As Possible @ 75% of Your 1RM (Goal + 5)

Minute 2: Tire Flip Burpee Box Jumps

Minute 3: Hanging Rainbows

Minute 4: Rest

Minute 5: As Many Front or SSB Squats As Possible @ 85% of Your 1RM (Goal + 3)

Minute 6: Tire Flip Burpee Box Jumps

Minute 7: Hanging Rainbows

Minute 8: Rest

Minute 10: As Many Front or SSB Squats As Possible @ 95% of Your 1RM (Goal + 1)

Minute 11: Tire Flip Burpee Box Jumps

Minute 12: Hanging Rainbows


ASSISTANCE - Get Both of these Done in the Allotted 12 Minutes

WIDOWMAKER - Drop the Weight on the Bar back to 70% OF YOUR TOP SET and Complete As Many Front or SSB Squats As Possible in one Set. Your goal is 15-20 Reps. No Re-racking the Bar

Don’t Take Longer than 6 Minutes to Get this Single Set done. 





Immediate Tabata Following 


For 8 Rounds (or 4:00 Minutes)

:20 Seconds Belt Squats (On Plyo Boxes)

:10 Seconds Rest


CONDITIONING - For 12 Minutes

:30 Seconds Prowler Push (Heavy)

:30 Seconds Back Peddle Sled Drag (No Explosive Rowing!)

:30 Seconds Wall Sit

:30 Seconds Rest 

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