WARMUP
AMRAP x 5 MINUTES*
6 Wall Ball Deadlift
6 WB Push Press
6 WB Front Squat
6 Up-Downs
6 Ring Rows
*From 3:00-5:00, complete: 10 WB Thrusters + 8 Burpees + 6 Kip Swings.
Into…
1-2 ROUNDS (Time Permitting)
30 sec Bike
5/5 Moose Antlers
8 Alt. Bird Dogs
6 Tempo Strict Press (31X1)
STRENGTH
Workout Definition
Shoulder Press for load:
3×2*
Tempo Strict Press (11X1)
*Keep weight Heavy+ across all sets.
(Score is Weight)
Week 4 of 5 Tempo
WORKOUT
AMRAP x 12 MINUTES
1 Burpee Ring Muscle-Up*
10 Wall Balls (30/20)
300/250m Bike
*Increase Reps by 1 each round. Ex: R1= 1 Burpees Ring Muscle-Up, R2= 2 Burpee Ring Muscle-Up, and so on.
(Score is Rounds + Reps)
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Med. Ball Glute Bridge-Ups
10 Alt. Groiners w/Twist
1:00/1:00 Couch Stretch
-Rest as Needed b/t Sets-
(No Measure)