Strength
1a) RDL 4×8. Rest 30s.
1b) DB Single Arm Push Press: 4x6ea
1c) Russian Twists w. a plate: 4×20
*Complete all 3 movements in a “giant set” going from 1a,1b, to 1c until you’ve gone through 4 times.
1b) DB Single Arm Push Press: 4x6ea
1c) Russian Twists w. a plate: 4×20
*Complete all 3 movements in a “giant set” going from 1a,1b, to 1c until you’ve gone through 4 times.
Intent: Work today is done in a giant set fashion where you’ll go through 1a, 1b, 1c. Until you’ve gone through 4x. All work should be challenging, increasing weight if needed, but capable of being done with perfect form.
Metcon
AMRAP 9
Run 200 Meters
10 Back Squat (135,95)
5 HSPU
– Rest 1:00 –
AMRAP 9
Run 200 Meters
20 DB Front Rack Squats (35s,25s)
10 Push-ups
*if cabaple, back squats from rack
Score total full rounds
Rx+:(Alt. Pistols for DB Squats) (Strict HSPU)
L2: (115,75) (Box Push-ups) (2 Wall Climbs for HSPU) (35s,25s)
L1: (Box Push-ups) (55,35 Goblet Squats for all squats) (20 Shoulder Taps for HSPU)
Run 200 Meters
10 Back Squat (135,95)
5 HSPU
– Rest 1:00 –
AMRAP 9
Run 200 Meters
20 DB Front Rack Squats (35s,25s)
10 Push-ups
*if cabaple, back squats from rack
Score total full rounds
Rx+:(Alt. Pistols for DB Squats) (Strict HSPU)
L2: (115,75) (Box Push-ups) (2 Wall Climbs for HSPU) (35s,25s)
L1: (Box Push-ups) (55,35 Goblet Squats for all squats) (20 Shoulder Taps for HSPU)
Intent: Each 8-minute AMRAP should be done at 80% of maximal effort, meaning you should be able to be consistent with your output for all rounds.
$ Out
AMRAP 5
Bottoms-up KB Carry x 50 ft. each
Double DB Rows x 10
Bottoms-up KB Carry x 50 ft. each
Double DB Rows x 10