Tuesday
Warm-up
Warm-up
3 ROUNDS
5 Inch Worms + Push-Up
10 Up-Downs + Jump*
15 Light Band Pull Aparts
5 Inch Worms + Push-Up
10 Up-Downs + Jump*
15 Light Band Pull Aparts
*Perform the Up-Down: Jump the feet back and in with no Push Up, then jump with the arms OH.
Strength
Shoulder Press (1-Rep Heavy )
Workout
Metcon (1 Rounds for reps)
EVERY 2:30 x 6 SETS
15 Burpee to Target*
12 Push Press (115/75)|(75/55)
15 Burpee to Target*
12 Push Press (115/75)|(75/55)
-No Additional Rest b/t Sets-
*6" Above Standing Reach
(Score is Slowest Set)
KG BB: (50/35)|(35/25)
Optional Finisher
Metcon
3 SETS
8/8 Plate Around the Worlds*
25 Banded Straight-Arm Pull-Down
8/8 Plate Around the Worlds*
25 Banded Straight-Arm Pull-Down
*Keep plate light
-Rest 1:00 b/t Sets-
(No Measure)
Build to a Heavy 1-Rep Strict Press
Week 1 of 9, Testing. Remember Your Weight…we will use it in the coming weeks.
(Score is Weight)