Monday
Warm-up
Warm-up
2 ROUNDS
30 Single Unders
5 Bootstrappers
7 Wall Ball Front Squats
7 Wall Ball Push Press
30 Single Unders
5 Bootstrappers
7 Wall Ball Front Squats
7 Wall Ball Push Press
2 ROUNDS
:30 Double Under Practice
7 Up-Downs*
7 Wall Ball Thruster
*Perform 5 Burpees in the Second Round
Strength
Back Squat (1×5 @ 85%)
Workout
Metcon (AMRAP – Reps)
3 SETS
ON A 3:00 RUNNING CLOCK…
60 Double Unders
15 Burpees
Max Wall Balls (20/14)|(14/10) in Time Remaining…
ON A 3:00 RUNNING CLOCK…
60 Double Unders
15 Burpees
Max Wall Balls (20/14)|(14/10) in Time Remaining…
-Rest 2:00 b/t Sets-
(Score is Reps)
KG WB: (9/6)|(6/5)
Optional Cool Down
Warm-up
FOR RECOVERY*
3:00-5:00 Bike (EZ)**
3:00-5:00 Bike (EZ)**
*To be completed immediately after the workout is finished.
**Nasal Breathing Only.
(No Measure)
1×5 @ 75%
1×5 @ 85%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.
Week 5 of 9
(Score is Weight)