Strength:
Overhead Squats
Build from a moderate weight to a Mod-heavy weight over a 15:00 timeframe.
Workout of the Week (WOW)
The Quadfather:
15 AMRAP:
19 Wallballs (20/14)(14/10)
10 Calories on Bike/rower*
Increases by 4 calories each full round.
1) Barbell Glute Bridges: 6 x 6. Rest 90s.– Use one challenging weight for all sets– Try to exceed weight used on 3/11.2) Touch n Go Deadlift: Build to Metcon weight in 3-4 sets. Rest 60s.METCON:”Timebomb”In 12:0050 Wall balls (20, 14)40 Lateral Burpees over the Bar30 Deadlifts (275, 185)Remaining time AMRAP: WallballsEXTRA CREDIT Reverse Hypers (lower-back emphasis): 4 x 15. Rest 60s.
Skill:
Gymnastics Skill Work:
Choose 2 static holds and work on holding for :30-:60 each:
L Sit
Ring Support
Chest Facing Wall Stand
Hollow Holds
Metcon:
Tabata 5 rounds of :30 work/:30 rest of:
wallballs (20,14)
Box jumps (24,20)
Double Unders
Russian Twists with plate (25,15)
Burpees
”Clean Balls”
For time with a partner:
40 Power Cleans (115, 75)
100 Wallballs (20, 14)
30 Power Cleans (155, 105)
75 Wallballs
20 Power Cleans (185, 125)
50 Wallballs
10 Power Cleans (205, 135)
25 Wallballs
In a 30 Minute Window in Teams of 3:
4k Row
Remaining time AMRAP:
30 Wallballs (20, 14)
30 Power Snatch (95, 65)
30 T2B
Strength:
Push Jerk: 8-10 sets of 1 rep, rest :90
Metcon:
AMRAP 15:00:
5 Pull ups
7 Push Ups
9 Wallballs (20,14)
Deadlift – 3 rep max
THEN
Karen
For time: 150 Wall Ball 20/14#
6:00 to finish as much as possible:
600 meter run
50 Double-unders
40 Wall Balls 20/14#
30 Burpees
20 Clean and Jerks 135/95#
Rest 3:00
9:00 to finish as much as possible:
600 meter run
50 Double-unders
40 Wall Balls 20/14#
30 Burpees
20 Clean and Jerks 135/95#
Rest 4:00
Complete:
600 meter run
50 Double-unders
40 Wall Balls 20/14#
30 Burpees
20 Clean and Jerks 135/95#
