Workout of the Day
STRENGTH
Front Squat
3 x 6-8, building
Notes
Continue to focus on good mechanics with the front rack position, vertical torso, and speed out of the hole.
If you were here for Week 2, aim to increase weights slightly as reps decrease. This will be a moderately heavy load and you should have 0-1 reps in the tank left until the final set.
METCON
“WhitFit 40”
4 Rounds for Time:
10 Overhead Squats (95/65/45)
10 Kipping Chest to Bar Pull-Ups
10 Thrusters (95/65/45)
10 Kipping Toes to Bar
Notes
Coach Whit is 40 today! Let’s have some Type 2 Fun!
Barbell: Use the same weight for both the overhead squats and thrusters. Choose a weights that allow you to complete unbroken sets of 10 throughout the workout.
Gymnastics: Aim to complete the pull-ups and toes to bar in 1-2 sets. You should aim to complete your first round in 3 minutes or less, scaling volume or load as needed to keep moving steady through the workout.
CTB:
5-7 Kipping CTB Pull-ups
5 Strict CTB Pull-ups
10 Kipping Chin Over Bar Pull-ups
5 Jumping CTB Pull-Ups
TTB:
5-7 Kipping Toes to Bar
5 Strict Toes to Bar
10 Partial ROM Toes to Bar
10 V-Ups
Programming Template: Week 4/8
Whitney wanted to add these to her workout but we said no
Help Pupstars and their 40 dachshunds
CFSBKs favorite dog rescue, PupStarz Rescue just took in over 40 dachshunds! We are thrilled they are safe, but now we are facing a massive medical undertaking, and we can’t do it without our village. 🙏
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Here is how you can help today:
$25 covers a microchip
$50 covers core vaccines for one dog
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$500+ goes directly toward expensive, life-saving procedures like dentals and tumor removals.
Every dollar makes a difference. Please donate today, and share this campaign with your fellow dog-loving friends, family, and coworkers. Together, we can give these 40 dachshunds the healthy, happy new beginnings they deserve!
Thank you for being part of the PupStarz village. ❤️