Monday
Warm-up
Warm-up
AMRAP x 5 MINUTES
20 Plate Hops
10 Step Ups
10 Plate Ground to Overhead
5 Push-Up to Pike
20 Plate Hops
10 Step Ups
10 Plate Ground to Overhead
5 Push-Up to Pike
Into…
2 ROUNDS
7 Box Jumps
10 Elbow Punches
5 Push Press
5 Front Squat
Strength
Shoulder Press (1×3 @ 90%)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
21 Thruster (95/65)|(65/45)
21 Box Jumps (24/20)
21 Thruster (95/65)|(65/45)
21 Box Jumps (24/20)
(Score is Time)
KG BB: (42.5/30)|(30/20)
Cool Down
Warm-up
FOR RECOVERY
1:00 Elbow to Instep (R)
1:00 Pidgeon Pose (R)
1:00 Samson Stretch (R)
1:00 Elbow to Instep (L)
1:00 Pidgeon Pose (L)
1:00 Samson Stretch (L)
1:00 Elbow to Instep (R)
1:00 Pidgeon Pose (R)
1:00 Samson Stretch (R)
1:00 Elbow to Instep (L)
1:00 Pidgeon Pose (L)
1:00 Samson Stretch (L)
(No Measure)
1×3 @ 80%
1×3 @ 90%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.
Week 6 of 9
(Score is Weight)