Complete For Time

KB Swings (53/35)

Air Squats


Back Squat

Low volume work with our Met-Con as we are using this to get your warm for you squats.  With our back squats getting heavier on both tracks, we want the emphasis to be on your squat work today.  If you are on the RED track, really push the numbers on your 1+ today.  This will be a good indication of your progress to this point.

IF you are just starting your squat program, our first two weeks of the programmed reps and percentages are on the back of the whiteboard.  You can jump right into the program starting from Week One’s charts.  Same is true if you are on Week 2 as well.


x 5 @ 75%

x 3 @ 85%

x 1+ @ 95%


3 x 6 @ 65%

2 x 20 @ 50% of 90%