Thursday
Warm-up
Warm-up
AMRAP x 5 MINUTES
8 Slam Ball Deadlifts
10 Alt Slam Ball Push-Ups*
12 Bent Over Slam Ball Rows
8 Slam Ball Deadlifts
10 Alt Slam Ball Push-Ups*
12 Bent Over Slam Ball Rows
*Slam Ball Push-Up = with one hand on the ball, one hand on the floor, perform a Push-Up then roll the ball to the other hand.
Strength
Metcon (Weight)
EMOM x 8 MINUTES
MIN 1 – 10 DB Floor Press (Athlete Choice)*
MIN 2 – Max Controlled Sit-Ups**
MIN 1 – 10 DB Floor Press (Athlete Choice)*
MIN 2 – Max Controlled Sit-Ups**
*Building Optional
**Feet weighted down with DB, hands behind the head. Control range of motion up and down.
(Score is Weight)
Workout
Metcon
3 SETS FOR QUALITY
:30 Max Slam Balls (30/20)|(20/10)
4 Turkish Get-Up (L) (Athlete Choice, Moderate)
8 Supported DB or KB Bent Over Row (L)
:30 Max Crossbody Mountain Climbers
4 Turkish Get-Ups (R)
8 Supported DB or KB Bent Over Row (R)
:30 Max Slam Balls (30/20)|(20/10)
4 Turkish Get-Up (L) (Athlete Choice, Moderate)
8 Supported DB or KB Bent Over Row (L)
:30 Max Crossbody Mountain Climbers
4 Turkish Get-Ups (R)
8 Supported DB or KB Bent Over Row (R)
-Rest 1:00 b/t Sets-
(No Measure)
KG SB: (15/10)|(10/5)
