Monday
Warm-up
Warm-up
2 SETS
10 Step Ups
10 Slow Deadbugs
10 Bent Over TYI*
10 Step Ups
10 Slow Deadbugs
10 Bent Over TYI*
Into…
2 SETS
5 Box Jumps
10 Elbow Punches
5 Push-Up + Shoulder Tap
*This can be performed with light weight or no weight. In a bent over position, the athlete will raise the arms out to the sides to create the letter "T" shape, then raise the arms up and out to create the letter "Y" shape, then raise the arms up to create the letter "I" shape.
**Athletes will perform the Push-Up and then right into a Shoulder Tap on each side at the top of the Push-Up
Strength
Shoulder Press (1×1+ @ 95%)
Workout
Metcon (1 Rounds for reps)
4 SETS EACH FOR TIME
20 Box Jumps (20)
5 Strict Press (115/75)|(75/55)
15 Push Press
20 Box Jumps (20)
5 Strict Press (115/75)|(75/55)
15 Push Press
-Rest 1:00 b/t Sets-
(Score is Slowest Set)
KG BB: (50/35)|(35/25)
Finisher
Metcon
FOR QUALITY
30 Slow Arm Haulers
30 Slow Arm Haulers
(No Measure)
1×3 @ 85%
1×1+ @ 95%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.
Week 7 of 9
(Score is Weight)