Wednesday
Warm-up
Warm-up
AMRAP x 4 MINUTES
30 Jumping Jacks
5 Inch Worms + Push-Up
5/5 DB Deadlifts
5/5 DB Upright Rows
30 Jumping Jacks
5 Inch Worms + Push-Up
5/5 DB Deadlifts
5/5 DB Upright Rows
Into…
AMRAP x 4 MINUTES
30 Alt. DB Toe Taps
5 Up-Downs Over DB
5/5 DB Power Cleans
20 Mountain Climbers
Strength
Deadlift (1×5 / 1×5 / 1×5*)
Workout
Metcon (Time)
FOR TIME*
100 Alt. DB Up-Down Devil’s Clean (50/35)|(35/20)
100 Alt. DB Up-Down Devil’s Clean (50/35)|(35/20)
*Every 2:30 including 0:00, complete 50 Crossbody Mountain Climbers.
(Score is Time)
KG DB: (22.5/15)|(15/10)
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)