Wednesday
Warm-up
Warm-up
EMOM x 6 MINUTES
MIN 1 – 10 Alt Groiners + Max Wall Sit
MIN 2 – 10 Step Ups + Max Empty Barbell OH Hold
MIN 1 – 10 Alt Groiners + Max Wall Sit
MIN 2 – 10 Step Ups + Max Empty Barbell OH Hold
Strength
Thruster (Heavy 3-Rep )
Workout
Metcon (AMRAP – Reps)
AMRAP x 10 MINUTES
10-8-6-4-2*
Thruster (95/65)|(65/45)
Burpee Box Jump (24/20)
10-8-6-4-2*
Thruster (95/65)|(65/45)
Burpee Box Jump (24/20)
*If round of 2/2 is completed, start back at 10/10.
(Score is Total Reps)
KG BB: (42.5/30)|(30/20)
Cool Down
Warm-up
FOR RECOVERY
1:00 Calf Smash (R)
1:00 Calf Smash (L)
5:00 Foam Roll Legs
1:00 Calf Smash (R)
1:00 Calf Smash (L)
5:00 Foam Roll Legs
(No Measure)
Build to a Heavy 3-Rep Thruster*
*Bar comes from the rack or ground. Thruster or Thruster-Jerk are both available.
(Score is Weight)