Wednesday
Warm-up
Warm-up
2 minutes Rowing Running Biking
Over All Dynamic Body Activation
Over All Dynamic Body Activation
6 sets:
:20 air squats
:10 up-downs
:10 PVC pass throughs
EMOM 6:
2 thrusters
– Rest with the remaining time in the minute.
– Increase load across as many sets as possible.
Metcon
Metcon (Time)
RX
For time:
15-12-9:
Thrusters (65/95 lb)
Pull-ups
-Rest 5:00
For time:
15-12-9:
Thrusters (65/95 lb)
Pull-ups
-Rest 5:00
12-9-6:
Thrusters
Pull-ups
– Rest 5:00
9-6-3:
Thrusters
Pull-ups
INTERMEDIATE
For time:
15-12-9:
Thrusters (55/75 lb)
Pull-ups
-Rest 5:00
12-9-6:
Thrusters
Pull-ups
– Rest 5:00
9-6-3:
Thrusters
Pull-ups
BEGINNER
For time:
15-12-9:
Thrusters (35/45 lb)
Jumping pull-ups
-Rest 5:00
12-9-6:
Thrusters
Jumping pull-ups
– Rest 5:00
9-6-3:
Thrusters
Jumping pull-ups
Cool Down
1:00 foam roll low back
1:00 foam roll quadriceps/leg