Tuesday
Warm-up
Warm-up
EMOM x 6 MINUTES
MIN 1 – 100m Run @ Mod Pace + Max Alt. Lunges
MIN 2 – 10 Scap Pull-Ups + Max Ring Rows
MIN 3 – 10 Scap Push-Ups + Max Hand Release Push-Ups
MIN 4 – 100m Run @ Mod Pace + Max Air Squats
MIN 5 – 10 Scap Pull-Ups + 10 Ring Rows
MIN 6 – 10 Scap Push-Ups + Max Hand Release Push-Ups
MIN 1 – 100m Run @ Mod Pace + Max Alt. Lunges
MIN 2 – 10 Scap Pull-Ups + Max Ring Rows
MIN 3 – 10 Scap Push-Ups + Max Hand Release Push-Ups
MIN 4 – 100m Run @ Mod Pace + Max Air Squats
MIN 5 – 10 Scap Pull-Ups + 10 Ring Rows
MIN 6 – 10 Scap Push-Ups + Max Hand Release Push-Ups
Strength
Back Squat (1×5 / 1×3 / 1×1+*)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES*
5 Pull-Ups
10 Push-Ups
15 Air Squats
5 Pull-Ups
10 Push-Ups
15 Air Squats
*After every Two Rounds, complete a 200m Run.
(Score is Rounds + Reps)
1×3 @ 85%
1×1+ @ 95%
*Based off of 90% of Heavy 1-Rep
Week 4 of 9
(Score is Weight)