Friday
Warm-up
Warm-up
AMRAP x 7 MINUTES
100m Run (Med Ball Optional)
10 Med Ball Deadlifts*
5 Lunge-Lunge-Squat w/ Medicine Ball in Front Rack
10 Alt. Bird Dogs
100m Run (Med Ball Optional)
10 Med Ball Deadlifts*
5 Lunge-Lunge-Squat w/ Medicine Ball in Front Rack
10 Alt. Bird Dogs
*At the 3:30 mark, switch to Med Ball G2OH.
Strength
Back Squat (1×5 @ 85%)
Workout
Metcon (AMRAP – Reps)
2 SETS
AMRAP x 3 MINUTES
Max Wall Balls (20/14)|(14/10)
AMRAP x 3 MINUTES
Max Wall Balls (20/14)|(14/10)
-Rest :30-
AMRAP x 2 MINUTES
Max Russian KB Swings (70/53)|(53/35)
-Rest :30-
AMRAP x 1 MINUTE
Max KB Goblet Squats
-Rest 2:00 b/t Sets-
(Score is Total Reps)
WB KG: (9/6)|(6/5)
KB KG: (32/24)|(24/16)
Optional Cool Down
Warm-up
FOR RECOVERY
2:00 Seated Straddle
1:00 Pidgeon Stretch (R)
1:00 Pidgeon Stretch (L)
2:00 Childs Pose
2:00 Seated Straddle
1:00 Pidgeon Stretch (R)
1:00 Pidgeon Stretch (L)
2:00 Childs Pose
(No Measure)
1×5 @ 75%
1×5 @ 85%
*Based off of 90% of Heavy 1-Rep
Week 2 of 9
(Score is Weight)