Friday
Warm-up
Warm-up
2 ROUNDS
100m Jog
10 Up-Downs
8 Scap Push-Ups
8 Alt. Groiners
8 Air Squats
100m Jog
10 Up-Downs
8 Scap Push-Ups
8 Alt. Groiners
8 Air Squats
Into…
2 ROUNDS
100m Run
5 Burpees*
12 Alt. Elbow Punches
6 Strict Press w/ :01 Pause OH
6 Barbell Front Squats
*Rnd 2 complete Burpees Over the Bar.
Strength
Thruster (Build to a 1-Rep Heavy)
Workout
“HAYMAKER” (Time)
4 SETS
ON A 3:30 RUNNING CLOCK…
200m Run
10 Burpees Over the Bar
4 Thrusters (155/105)/(115/75)*
ON A 3:30 RUNNING CLOCK…
200m Run
10 Burpees Over the Bar
4 Thrusters (155/105)/(115/75)*
-Rest Remaining Time-
*Add one rep to your Thruster Each Round. Set 1 =4 / Set 2 = 5 / Set 3 = 6 / Set 4 = 7.
(Score is Total Time)
KG BB: (70/47.5)|(52.5/35)
NOTE: New Benchmark
Build to a 1-Rep Heavy Thruster*
*Thruster-Jerk is not an option.
(Score is Weight)