Workout of the Day

Monday March 16th, 2020
Emeryville Location

Gym Version
A. Back Squat
Set 1 (On the 0:00): 7 Reps @ 85%
Set 2 (On the 2:00): 5 Reps @ 92%
Set 3 (On the 4:00): 3 Reps @ 97%
Set 4 (On the 6:00): 1 Rep @ 102%
Set 5 (On the 7:30): 1 Rep @ 104%
Set 6 (On the 9:00): 1 Rep @ 106-107%
Set 7 (On the 10:30): 1 Rep @ 107-108%
Set 8 (On the 12:00): 1 Rep @ 107-108%
Set 9 (On the 13:00) 1 Rep @ 107-108%

*Percentages based on 5RM Back Squat

B. “CFO Overkill”
21-15-9:
Box Jump Overs (24″/20″)
Toes to Bar


After Party:
Crossover Symmetry – Do 8 reps of each exercise
Bicep Curls – 3 sets of 12 reps “as heavy as possible”

Home Version
A. Squat Development
Every minute on the the Minute x 12 min
3 reps of Pause Goblet Bag or Weight Squats
– Holding a heavy suitcase or Laundry bag Squat hugging the bag to your chest
– Pause for 3 seconds in the bottom of the squat
– Recommend completing barefoot if comfortable

B. “Overkill at home”
21-15-9
Jump Overs (Find an object or pillow to jump over)
V-Ups

**Sub 5 stair step-ups for Jump overs if uncomfortable jumping
**Sub Tuck-ups for V-ups if necessary