Tuesday
Warm-up
Warm-up
ON A 10:00 RUNNING CLOCK…
400m Run @ Mod Pace
400m Run @ Mod Pace
Into…
1 ROUND
12 Alt. Groiners
10 Air Squat + Thoracic Rotation
8 Push-Up to Pike
Into..
1 ROUND
200m Run @ Mod-Hard Pace
8 Barbell Strict Press
8 Barbell Back Squats
8 Up-Downs
Into…
1 ROUND
100m @ Hard Pace
10 Up-Down Over Bar
10 Front Squats
10 Push Press
Strength
Back Squat (1×3 / 1×3 / 1×3*)
Workout
“PUNCH OUT” (Time)
FOR TIME
800m Run
30 Thrusters (115/75)|(75/55)
30 Lateral Burpees Over Bar
800m Run
30 Thrusters (115/75)|(75/55)
30 Lateral Burpees Over Bar
(Score is Time)
KG BB: (52.5/35)|(35/25)
Optional Cool Down
Warm-up
FOR RECOVERY
2:00 Pigeon Pose (R)
2:00 Pigeon Pose (L)
2:00 Corpse Pose (Rebound)
2:00 Pigeon Pose (R)
2:00 Pigeon Pose (L)
2:00 Corpse Pose (Rebound)
(No Measure)
1×3 @ 80%
1×3 @ 90%
*Based off of 90% of Heavy 1-Rep
Week 3 of 9
(Score is Weight)