A. Weightlifting:
25min to 1RM Back Squat –
**Be smart about how you approach this. Don’t be like Josh and blow out your back. The goal is to hit a 1-rep max, so have an idea of what you want to hit before you start.**
That doesn’t mean it has to be 600 pounds above your last one. Fractional plates can make the difference between a make and a miss. Speaking of misses, if you do miss an attempt, drop the weight down and after waiting 3-5 minutes, try again.

Start below 50% of your current 1RM, performing sets of 5-7 reps for the first three sets. Drop down to 3-5 reps once you approach 80%, then do singles or doubles up to 90%.
Rest during your lighter, warm-up sets should be 60 seconds or less. During the heavier sets (85%+), you should be resting at least 2-3 minutes. There is a reason that you have THIRTY minutes to establish this maximum – use it!
Before you attempt your projected 1RM, you will perform a walk-out. This means you will add 10% above your projected 1RM, walk out of the rack with the bar on your back, stand there with an absolute tight mid-line for 5-7 seconds, then walk back in. DO NOT attempt to squat it. After resting for about 3-4 minutes, attempt your 1RM. Don’t forget to remove the extra 10%!!**

Glute + LAX Ball
For Time –
Run 800m
50 Wall Balls (20/14)
Run 800m
D. Post-WOD Recovery:
Quad Smash

people working out in a group fitness class


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