Friday
Warm-up
Warm-up
3 ROUNDS
100m Run (increasing pace)
8 BB Upright Rows
20 Alt. BB Elbow Punches
12 Alt. Piked Shoulder Taps*
5 Inchworm + Push-up
100m Run (increasing pace)
8 BB Upright Rows
20 Alt. BB Elbow Punches
12 Alt. Piked Shoulder Taps*
5 Inchworm + Push-up
*Round 2 & 3 Switch to 2 Wall Walks. 8:00 Cap on Warm-Up.
Strength
Metcon (Weight)
EMOM x 12 MINUTES*
1 High Hang Power Clean
+
1 Hang Power Clean
1 High Hang Power Clean
+
1 Hang Power Clean
*Start Light and build to Moderate.
(Score is Weight)
Week 3 of 9
Workout
Metcon (AMRAP – Rounds and Reps)
EMOM x 16 MINUTES
MIN 1 & 2 – 400m Run
MIN 3 & 4 – AMRAP of the following*…
7 Hang Power Cleans (115/75)|(75/55)
7 Handstand Push-Ups
MIN 1 & 2 – 400m Run
MIN 3 & 4 – AMRAP of the following*…
7 Hang Power Cleans (115/75)|(75/55)
7 Handstand Push-Ups
*Pick up where you left off.
(Score is Total Rounds + Reps)
KG BB: (52.5/35)|(35/25)
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press
