3 Round Wednesday
3 Rounds for Reps
Minute 1 – Walking Lunge Steps
Minute 2 – Sit-ups
Minute 3 – Kettlebell Swings
Minute 4 – Rest
Minute 1 – Walking Lunge Steps
Minute 2 – Sit-ups
Minute 3 – Kettlebell Swings
Minute 4 – Rest
Sprint Repeats
Run 8x100m
*Rest is your walk back. Score is slowest time.
*Rest is your walk back. Score is slowest time.
Just Keep Swimming, Just Keep Swimming
10 Minute EMOM
5 Pull-ups
7 Push Press (75/55)
9 Air Squats
*All three movements each minute
5 Pull-ups
7 Push Press (75/55)
9 Air Squats
*All three movements each minute
Rx+ (95/65)
Bench Press
5×5
*Weight is athlete’s choice, build throughout
*Weight is athlete’s choice, build throughout
Finish with a max unbroken set with empty barbell
Handstand Walk Practice
15 Minutes of HS Walk Practice
* Record Max Distance
Sprint & Work
4 Rounds:
2 Minutes on The Clock
250 Meter Row Buy-in
2 Minutes on The Clock
250 Meter Row Buy-in
Then AMRAP of:
6 Burpees
6 Alternating Dumbbell Snatch (30/20)
*Rest 30 Seconds between rounds
*Score is total rounds + reps of burpees & snatches
Squat Clean 3-2-1-1-1
Squat Clean for load:
#1: 3 reps @ 60%
#2: 2 reps @ 65%
#3: 1 rep @ 70%
#4: 1 rep @ 75%
#5: 1 rep @ 80%
#1: 3 reps @ 60%
#2: 2 reps @ 65%
#3: 1 rep @ 70%
#4: 1 rep @ 75%
#5: 1 rep @ 80%
Handstand Hold: Max Time
Handstand Hold: Max Time
*If uncomfortable upside down, max pike hold (box & hips high preferred). Modify with something that is extremely difficult at the 2 minute mark.
Partner Friday!
15 Minute Partner AMRAP
10 Partner Tire Flips
50 Sit-ups
50 Burpees
50 Air Squats
10 Partner Tire Flips
50 Sit-ups
50 Burpees
50 Air Squats
*Other than tire flips, 1 partner working at a time. Tires are numbered 1-4, lightest to heaviest. Record number in notes.
*Sub tire flips for 10 deadlifts each partner. Record weight in notes.
Romanian Deadlift
5×3
Build throughout, to a medium-heavy weight. Not a 3RM test.
Build throughout, to a medium-heavy weight. Not a 3RM test.