Thursday
Warm-up
Warm-up
1 ROUND
200m Run
15 Sit-Ups
8 Lunge-Lunge-Squat
10 Slam Ball Ground to Overhead
200m Run
15 Sit-Ups
8 Lunge-Lunge-Squat
10 Slam Ball Ground to Overhead
1 ROUND
100m Run
10 Slam Balls
10 Slam Ball Goblet Squats
Strength
Back Squat (1×5 / 1×3 / 1×1+*)
Workout
Metcon (AMRAP – Reps)
EMOM x 15 MINUTES
MIN 1 – 5 Front Squats (Athlete Choice, Heavy)*
MIN 2 – 25 Slam Balls (30/20)|(20/10)
MIN 3 – :45 Max Sit-Ups
MIN 1 – 5 Front Squats (Athlete Choice, Heavy)*
MIN 2 – 25 Slam Balls (30/20)|(20/10)
MIN 3 – :45 Max Sit-Ups
*Option to build or use the same weight for all sets. Bar can come from the floor or rack.
(Score is Total Sit-Ups)
KG BB: (90/65)|(65/45)
KG SB: (15/10)|(10/5)
Optional Cool Down
Warm-up
FOR RECOVERY
5:00 Olympic Wall Squat
2:00 Frog Stretch
5:00 Olympic Wall Squat
2:00 Frog Stretch
(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)