Monday
Warm-up
Warm-up
AMRAP x 6 MINUTES
100m Run
35 Single Unders
10 Med Ball Front Squats*
10 Groiners
100m Run
35 Single Unders
10 Med Ball Front Squats*
10 Groiners
* Front Squats turn to Med Ball Thrusters at 3:00 minutes
Coaches Note – Quickly have athletes grab a Barbell and get ready for Tempo Teaching
Strength
Back Squat (8-8-8*)
Tempo (32X1)
*Weight starts Light, building to Moderate. Perfect mechanics. This is a supplemental strength session for our current cycle.
(Score is Weight)
Workout
Metcon (Time)
4 SETS FOR TIME*
40 Double Unders
40 ‘Unbroken’ Wall Balls (20/14)|(14/10)**
40 Double Unders
40 ‘Unbroken’ Wall Balls (20/14)|(14/10)**
-Rest 1:30 b/t Sets-
*Anytime athletes breaks set by dropping ball or stopping the unbroken reps, must run 100m then continue the set.
**Option to use a Heavier Ball.
(Score is Total Time)
KG WB: (9/6)|(6/5)
