1 ROUND
:45 Bike
10 Calf Raises
30 Single Unders
5/5 Moose Antlers
Into…
1 ROUND
:45 Bike
5/5 Single Leg Good Mornings
30 Double Unders or :30 Practice
5 Push-Up to Pike
into…
1-2 ROUNDS (Time Permitting)
:30 Bike
10 Supinated Band Pull-Aparts
5/5 Banded Crossbody Pull Aparts
5 Empty Barbell Cuban Presses w/:01 Pause Overhead
1×3 @ 80%
1×3+ @ 90%)
ON A 10:00 RUNNING CLOCK…
100-75-50
Double Unders
30-20-10*
Cal Bike
5-4-3
Shoulder to Overhead (185/135)
*Alt Cals: 20-15-7.
(Score is Time)
-Rest 2:00 b/t P1 & P2-
AMRAP x 6 MINUTES
25 Double Unders
12/10 Cal Bike
3 Shoulder to Overhead (185/135)
(Score is Rounds + Reps)
KG BB: (85/60)
ON A 10:00 RUNNING CLOCK…
150-100-75
Single Unders
20-15-10*
Cal Bike
5-4-3
Push Press (135/95)
*Alt. Cals: 15-12-7
(Score is Time)
-Rest 2:00 b/t P1 & P2-
AMRAP x 6 MINUTES
40 Single Unders
10/8 Cal Bike
3 Push Press (135/95)
(Score is Rounds + Reps)
KG BB: (60/42.5)
8 Empty Barbell Upright Rows
1:00 Calf Smash on KB Horn or Lacrosse Ball
16 Banded W’s
16 Arm Haulers
-Rest as Needed b/t Sets-
(No Measure)
*Based off of 90% of Heavy 1-Rep
(Score is Weight)
Week 3 of 6 Wendler