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STRENGTH

3: Back Squat (12 E2MOM )

3: Back Squat (12 E2MOM )

3: Back Squat (12 E2MOM )

2: Back Squat (12 E2MOM )

2: Back Squat (12 E2MOM )

1: Back Squat (12 E2MOM )

WOD

“Devil in Disguise” (AMRAP – Rounds and Reps)

“Devil In Disguise”

AMRAP 14:

10 Single Arm Devil Presses (5/5)

10 Single Dumbbell Box Step-ups

10 Toes to Bar

RX+-50/35#, 24/20″

RX-35/20#, 24/20″

50-59-20/15#, 20/16″ Hanging Knee Raises

60+-15/10#, 16/11″, Sit Ups

Basics-7 AMRAP Light DB, Sit Ups
DESCRIPTION

We’ll start this two part training day with 6 sets of back squats

The goal here is to build in weight with each set, working to a heavy single

Set begin every 2 minutes [0-2-4-6-8-10]

Following the squats, we’ll complete a steady 14-minute grind

Athletes can expect to complete around 6-8 rounds

SINGLE ARM DEVIL’S PRESS

Switch arms every rep for a total of 5 each side

Choose a weight that allows you to complete this station in under 1 minute

Click Here for a demo video of this movement

SINGLE DUMBBELL BOX STEP-UPS

Switch legs every rep for a total of 5 each side

Choose a weight and height that allows for unbroken sets of 10

TOES TO BAR

Choose a number or variation that you can complete in 1-2 sets

AFTER PARTY

Stamina Squats 8 min (53-55% 1RM Front Squat)

On the Minute x 8 (4 Rounds):

Minute 1: 5 Front Squats

Minute 2: 10 Back Squats