Thursday 8/30


Warm-up

Dead bugs x 10 Bird dogs x 10 plank rotations x 10 Banded good mornings x 10 + 2 sets: Hammer Curl x 10/side Bottoms up KB Walk x 50ft @90 degrees/arm Landmine Press x 4/side with slow decent

Strength

Push Jerk (EMOM 10 - Building in weight )

Metcon (5 Rounds for reps)

3 minutes on / 2 minutes off x 5 rounds 3 SDHP, 95/65 3 Push Press, 95/65 9 double unders Goal is to make each round repeatable with previous round. Work around 85% effort the whole time

Start from the top each time. RX + 115/80

Extra Work

Choose One:

Metcon (4 Rounds for time)

Conditioning: Row 2000m @ 5k Pace rest 2 minutes x 3-4 rounds

Metcon (AMRAP - Rounds and Reps)

AMRAP 10 Sandbang Carry x 100ft *heavy GHD Russian Twist x 20 reps Bike 12/10

#workoutoftheday

7 views