Friday
Warm-up
Warm-up
AMRAP x 7 MINUTES
1:00 Bike (Increasing Pace)
10 Box Step-Ups*
5/5 Staggered Stance Good Mornings (BB Optional)
10 Barbell RDL
1:00 Bike (Increasing Pace)
10 Box Step-Ups*
5/5 Staggered Stance Good Mornings (BB Optional)
10 Barbell RDL
*Round 1- Box Step-Ups
Round 2 – Half Box Jumps
Round 3+ Box Jump Overs
Strength
Deadlift (1×3 / 1×3 / 1×3*)
Workout
Metcon (Time)
FOR TIME
35/28 Cal Bike
35/28 Cal Bike
Into…
3 ROUNDS
30 Box Jump Overs (24/20)
10 Deadlifts (255/175)|(175/115)
Into…
35/28 Cal Bike
(Score is Time)
KG BB: (115/79)|(79/52.5)
Optional Finisher
Metcon
2-3 SETS
12-15 Barbell Rollouts
:45 Side Plank (R)
:45 Side Plank (L)
12-15 Barbell Rollouts
:45 Side Plank (R)
:45 Side Plank (L)
-Rest As Needed b/t Sets-
(No Measure)
1×3 @ 80%
1×3 @ 90%
*Based off of 90% of Heavy 1-Rep
Week 3 of 9
(Score is Weight)