05/19/2023 Friday’s Workout

WARMUP

AMRAP x 6 MINUTES
10 Alt. Groiner Mountain Climbers
5 Burpees
5 Air Squats + 5 Jumping Squats
10 BB Good Mornings
5 BB Back Squats

STRENGTH

Back Squat for load:
1×3 @ 70%
1×3 @ 80%
1×3+ @ 90%

*Based off of 90% of Heavy 1-Rep

(Score is Weight)

Week 3 of 6 Wendler

WORKOUT

“ROCKET FUEL”

FOR TIME
27 Burpees Over Bar
12 Hang Squat Clean Thrusters (165/115)
21 Burpees Over Bar
9 Hang Squat Clean Thrusters
15 Burpees Over Bar
6 Hang Squat Clean Thrusters
9 Burpees Over Bar
3 Hang Squat Clean Thrusters

(Score is Time)

EXTRA CREDIT MURPH TRAINING

CONDITIONING + STRENGTH

800m Run

Into Athlete’s Choice (Pick ONE)…

A). 7 ROUNDS
10 Pull-Ups
20 Push-Ups
30 Air Squats

OR

B). 15 ROUNDS
5 Pull-Ups
10 Push-Ups
15 Air Squats

Into…

800m Run

*Similar to what we saw at the end of last week with a bit more volume. If bodyweight ninjas, try to work the bigger sets of 10-20-30 and see if you can maintain consistent rounds. If last week was tough, stick to the smaller rounds of 5-10-15 and still focus on keeping rounds around 1:00-1:30.

(No Measure)