UNHOLY TRINITY
October 18, 2017
THE WAKE
December 26, 2017
“Standard W/U”
3 Rounds of:
5x Goblet Squat+
5x Romanian Deadlift+
5x Overhead Press+
5x Pull-up
@ 12/16kg KB
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5 Rounds: Barbell Complex
(6x reps of each movement)
Deadlift+
Bent Row+
Hang Clean+
Front Squat+
Push Press+
Back Squat
–
Start light, get heavy (only progress in weight if all reps are unbroken and form is solid)
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10min work cap
Buy in: 1/2 Bodyweight (lbs) in calories done on the Skierg
Then:
Max rep KB Goblet Squat done with remaining time
–
Females use 16kg(35#) KB
Male use 24kg(53#) KB
*Expectation = 100x Goblet Squats
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Cool Down: Movement and Mobility
*Unless you fell short of expectation then finish with rep number not finished, done on Assault Bike (shoot for under 1min)
Example: If you only got 75x GS done get 25cals done on assault in less than 1min
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PLAYLIST:
