Thursday
Warm-up
Warm-up
4:00 LINE DRILLS (Walking 25’ out / 25’ back…each movement)
Knees to Chest
Heels to Butt
Figure 4
Lunge with a Twist
Toe Walk
Heel Walk
Knees to Chest
Heels to Butt
Figure 4
Lunge with a Twist
Toe Walk
Heel Walk
4:00 LINE DRILLS (Running 25’ out / 25’ back…each movement)
High Knees
Butt Kickers
Single Leg Hop (L)
Single Leg Hop (R)
50m Run (Light-Mod Pace)
50m Run (Mod-Fast Pace)
Into…
2-3 ROUNDS (4:00 Cap)
10 Wall Ball Push Press
10 WB Front Rack Lunges
10 Box Step Overs
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES
400m Run
30 Wall Balls (20/14)|(14/10)
20 DB Suitcase Lunges (50/35)|(35/20)
10 Box Jump Overs (24/20)
400m Run
30 Wall Balls (20/14)|(14/10)
20 DB Suitcase Lunges (50/35)|(35/20)
10 Box Jump Overs (24/20)
(Score is Rounds + Reps)
KG WB: (9/6)|(6/5)
KG DB: (22.5/15)|(15/10)
Optional Finisher
Metcon
FOR QUALITY
400/200 Alt. Box Step-Ups (20)*
400/200 Alt. Box Step-Ups (20)*
Week 5 of 6 — "Chad" Extra Credit
*No Weight Vest Option today.
(No Measure)
