Friday
Warm-up
Warm-up
AMRAP x 6 MINUTES
100m Run
5 Up+Overs*
10 Lunges
10 Groiners + Thoracic Rotation
10 Alt. Bird Dogs
100m Run
5 Up+Overs*
10 Lunges
10 Groiners + Thoracic Rotation
10 Alt. Bird Dogs
*1 Rep of an Up+Over = w/ bar in Front Rack, Push Press it overhead, slowly lower it onto the back, and then Push Press it back OH and lower it back to the FR.
Strength
Back Squat (1×5 / 1×5 / 1×5*)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 13 MINUTES
12 Back Rack Reverse Lunges (115/75)|(75/55)*
400m Run
12 Back Rack Reverse Lunges (115/75)|(75/55)*
400m Run
*After each full round, increase reps by 4 Reps. Ex. R1 = 12 Reps, R2 = 16, and so on.
(Score is Rounds + Reps)
KG BB: (52.5/35)|(35/25)
Optional Finisher
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 MINUTES
40 Alt. Supine Heel Taps
20 Glute Bridge-Ups*
40 Alt. Russian Twist
40 Alt. Supine Heel Taps
20 Glute Bridge-Ups*
40 Alt. Russian Twist
*Option to use light DB.
(Score is Rounds + Reps)
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)