Tuesday
Warm-up
Warm-up
AMRAP x 8 MINUTES*
:45 Bike @ Mod Pace
10 Step-Ups
10 Lunges with PVC Passthrough
10 Tuck-Ups
:45 Bike @ Mod Pace
10 Step-Ups
10 Lunges with PVC Passthrough
10 Tuck-Ups
*Halfway Switch too
:45 Bike @ Hard Pace
10 Box Jumps
10 PVC Overhead Squats
10 Alt. V-Ups
Strength
Overhead Squat (1×3*)
Workout
Metcon (Time)
2 ROUNDS FOR TIME
35/28 Cal Bike
25 Box Jumps (24/20)
10 Overhead Squats or Front Squats (165/115)|(115/75)
35/28 Cal Bike
25 Box Jumps (24/20)
10 Overhead Squats or Front Squats (165/115)|(115/75)
(Score is Time)
KG BB: (75/50)|(50/35)
1×3
*All working sets @ Mod-Heavy weight. If you have a 1RM OHS, the first sets of 3 should be roughly 90-95%, the sets of 3 should be roughly Heavier than the previous 2 sets. Focus on perfect movement.
Week 6 of 8
(Score is Weight)