FOURTH OF JULY (Monday July 4)
-No PM classes (Only: 5:50am, 6:50am, 8:50am,9:50am)

-July 16
-Workout starts at 4:00pm, Party Starts at 5:00pm
-Refer to gym whiteboard for POTLUCK list

Apex Performance Training LLC – APEX Performance Training

View Public Whiteboard


Warm-up (No Measure)

(This is done after Mobility and Dynamic Stretching)

-Start with 2 minutes on Air Bike (medium intensity)

-Then, work up to a 225/155# Front Squat for 1 set of 3 reps.
Time Cap 10:00


Metcon (No Measure)

EMOM 20′

A) 3 Front Squats (225/155#)

B) 6 Back Squats (225/155#)

C) 12/8 Calorie Air Bike

D) Rest
Scale: Use weight that puts your Front Squat @RPE 7-8

If working with a partner:

1) Both Squat in the same minute as there is time for each person to complete their set in the minute.

2) One person does Air Bike first while the other rests for that minute. Then switch the next minute.


Bulgarian Split Squat (3×5/5)

Use 2 dumbbells

3 sets, 5 reps on each side

-RPE 8

-Rest 1 minute between sets

*lower reps=higher weight. Push yourself and use a heavier set of dumbbells this time. Pause at the top of each rep*

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