8.17 Wednesday
Warm-up
Warm-up
2 sets
3 No Hand (Zombie) Front Squats
3 No Hand (Zombie) Front Squats
3 2 second Pause Front Squats
3 One and a quarter Front Squats
3 In the Hole Front Squats (last rep is a 10 second negative)
3 No Hand (Zombie) Front Squats
3 No Hand (Zombie) Front Squats
3 2 second Pause Front Squats
3 One and a quarter Front Squats
3 In the Hole Front Squats (last rep is a 10 second negative)
Strength
Front Squat (5×3)
Building 60% ending 2×3@80%
Pre-MetCon Warm-up
Warm-up
8-12 Minutes (Steady movement through the following):
1:00 Row (OR Cardio)
10 Single Arm High Pull R/L (Light-Moderate)
10 Single Arm KB Thruster R/L (Light)
10 Hanging Scap Retraction
5 Strict Pull-Up
1:00 Row (OR Cardio)
10 Single Arm High Pull R/L (Light-Moderate)
10 Single Arm KB Thruster R/L (Light)
10 Hanging Scap Retraction
5 Strict Pull-Up
1 Set: (at workout pace)
4 Dumbbell Snatches (at workout weight)
3 Wall Balls (at workout weight)
2 Bar Muscle Ups
Metcon
15:00 Time Cap
13:00 (True Time Cap)
10:00 optimal
13:00 (True Time Cap)
10:00 optimal
Metcon (Time)
For Time:
40 Dumbbell Snatches (50/35)
40 Wall Balls (20/14)
20 Bar Muscle Ups
40 Wall Balls (20/14)
40 Dumbbell Snatches (50/35)
40 Dumbbell Snatches (50/35)
40 Wall Balls (20/14)
20 Bar Muscle Ups
40 Wall Balls (20/14)
40 Dumbbell Snatches (50/35)
Finisher
Metcon
2 Sets (Not For Time)
10 Weighted Single Arm KB Sit ups (5 reps per arm)
20 Banded Bicep Curls (stand on a band and curl with both arms)
10 Landmine Press in Lunge (each arm)
10 Weighted Single Arm KB Sit ups (5 reps per arm)
20 Banded Bicep Curls (stand on a band and curl with both arms)
10 Landmine Press in Lunge (each arm)
Accessory
Metcon (Checkmark)
5 Sets:
AMRAP 1 minute 30 seconds
20 Sit Ups
Max Reps Mountain Climbers
-Rest 1:30 between sets-
AMRAP 1 minute 30 seconds
20 Sit Ups
Max Reps Mountain Climbers
-Rest 1:30 between sets-
Post Workout Mobility
1:00 Butterfly Stretch
1:00 Couch Stretch (each side)
1:00 Child’s Pose
1:00 Couch Stretch (each side)
1:00 Child’s Pose