11/19/2022 Saturday’s Workout

WARMUP

2:00 PVC Pass Thrus & Around the Worlds

Into…

2-3 SETS BARBELL WARM-UP
10/10 Elbow Punches
10 Behind the Neck Presses
10 High Bar Back Squats
10 Good Morning
10 Dip + Hold + Stands (Barbell in the Front Rack)
-Quick Rest b/t Sets-

STRENGTH

EVERY 1:30 x 6 SETS*
2 Push Press
+
1 Push Jerk

*Start Light-Mod and build to Mod-Heavy.

(Score is Weight)

WORKOUT

AMRAP x 4 MINUTES
5 Shoulder To Overhead (135/95)
30 Double Unders

-Rest 1:30-

AMRAP x 6 MINUTES
5 Shoulder To Overhead
30 Double Unders
15 Wall Balls (20/14)

-Rest 1:30-

AMRAP x 8 MINUTES
5 Shoulder To Overhead
30 Double Unders
15 Wall Balls
10 Burpees


(Score is Rounds + Reps)

PARTNER OPTION

IN TEAMS OF 2…

AMRAP x 6 MINUTES*
5 Shoulder To Overhead (Athlete Choice)
20 Double Unders

*P1 works through one round while P2 completes Max Wall Balls. Once a full round is completed partners switch.

-Rest 1:30-

AMRAP x 8 MINUTES*
5 Shoulder To Overhead
20 Double Unders
10 Wall Balls (20/14)

*P1 works through one round while P2 completes Max Burpees. Once a full round is completed partners switch.

-Rest 1:30-

AMRAP x 10 MINUTES*
5 Shoulder To Overhead
20 Double Unders
10 Wall Balls
5 Burpees

*P1 works through one round while P 2 completes Max Cal Cardio Choice. Once a full round is completed partners switch.

(Score is Total Reps)