Monday

SKILL

 

Dynamic Warm-Up

 

STRENGTH

 

Back Squats (Week 2 – cycle #6 (same working weight as last week)

 

Every :90 sec

5 @ 40%

5 @ 50%

5 @ 60%

Every 2 min

3 @ 70%

3 @ 80%

3+ @ 90%

 

WOD

 

:90 sec Max Burpees w HR

rest :30 sec

:90 Max Pull Ups

rest :30 sec

:90 sec Max Hollow Rocks

 

REST 5 MIN 

 

AMRAP in 9 min 

 

3 Thruster (95/65)

3 Box Jump Over

6 Thrusters (115/75)

6 Box Jump Over

9 Thrusters (135/95)

9 Box Jumps Over

12 Thrusters (155/105)

12 Box Jumps over

Max Reps Thrusters @ 185/115