AMRAP x 5 MINUTES
5 Sit-Ups (knees out; butterfly)
5 Med. Ball Squats
5 Sit-Ups (straight-legged)
5 Med. Ball Push Press to target
5 Cal. Bike Sprint (60+ RPM!)
AMRAP x 7 MINUTES
12 Sit-Ups
9 Wall Balls
7 Cal. Bike
-3:00 Rest-
AMRAP x 7 MINUTES
12 Sit-Ups
9 Wall Balls
7 Cal. Bike
No Additional Conditioning. This week is intentionally low volume. Do not double up on workouts. Hit Full GPP with hard effort and have fun.
FOR TIME
3:00 Min Row
-THEN-
BARBELL SPECIFIC WARM-UP…
AMRAP X 5 MINUTES
10 Elbow Punches (Each Arm)
8 Back Rack Press
6 Front Rack Tempo Push Press (2121)
4 Pausing Thruster (:02 Hold at the Bottom of the Squat)
3 x 5
Thruster*
*Keep loading moderate and reps TNG for all three sets. Bar should start on ground.
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
FOR RECOVERY
3:00 Foam Rolling Upper Back
3:00 Foam Rolling Quads
FOR RECOVERY
15:00 Stretch & Mobilize as Needed
FOR TIME
3:00 Min Row
-THEN-
BARBELL SPECIFIC WARM-UP…
AMRAP X 5 MINUTES
10 Elbow Punches (Each Arm)
8 Back Rack Press
6 Front Rack Tempo Push Press (2121)
4 Pausing Thruster (:02 Hold at the Bottom of the Squat)
3 x 5
Thruster*
*Keep loading moderate and reps TNG for all three sets. Bar should start on ground.
Use dumbbells as needed
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Use dumbbells/ring rows as needed.
FOR RECOVERY
Stretch Upper Back
Stretch Quads
1 Round
3:00 Stations
1:00 Rest b/t Stations
STATION 1
1:00 Air Squat
then…
2:00 Max Cal Bike
STATION 2
1:00 Sit-ups
then…
2:00 Max Double Unders
STATION 3
1:00 Air Squat
then…
2:00 Max Hollow Rocks
STATION 4
1:00 Sit-ups
then…
2:00 Max Shoulder Press
3 Rounds (PVC-Bar-Bar)
10 Strict Presses
5 Push Presses
3 Jerks (Split or Push)
5/5 Front Rack Elbow Pumps
8 Alternating Lunges (no weight)
Minutes 0 – 10:00
10 Minute AMRAP
50 Double Unders
10 Burpee Box Jump Overs
Rx+ Minutes 10:00 – 16:00
Establish 1rm Jerk from Rack
If you did RX+, enter weight of jerk here.