Fit Club/MGOAT

2021-22 Merchandise


Russian Squat Program Generator





Thursday pm -

"Let's Go" - 15 min. AMRAP with a partner. One partner completes a round and tags off.

(155, 135, 115, 95, 75 for all bar movements)

  • 5 toes to bar

  • 4 chest to bar pull ups

  • 3 hang power cleans

  • 2 front squat

  • 1 push press/push jerk

Then:

"Annie Are You Okay?" - 21-15-9

  • Row (cal)

  • Thrusters (65/55/45/35)

  • Med. Ball Cleans (20/14)

  • Sumo Deadlift High Pull (65/55/45/35)

  • Wall Balls (20/14)

  • Hand Release Push Ups

Thursday pm - Shoulders, Arms, Back

  • Alternating shoulder press

  • In/Out bicep curls

  • 2 arm tricep kickbacks

  • Deep swimmers presses

  • Full sup. concentration curls

  • Chair dips / Ring dips

  • Upright rows

  • Static arm curls

  • Flip grip twist tricep kickbacks

  • Seated shoulder fly's

  • Crouching cohen curls

  • Lying down tricep extension

  • Straight arm shoulder fly's

  • Congdon curls

  • Side tri rise

  • Wide front pull ups

  • Lawnmowers

  • 21's

  • Chin ups

  • Elbow out lawnmowers

  • Corkscrew curls

  • Strength

  • Power Snatch (6 Every min (10mins))

  • Choose and weight you can touch and go comfortably with.

  • Metcon

  • Every min (10 mins)

  • 200/175m Ski