Warm up: 3 rounds
10/8 Cals
10 Empty Bar Push Press (Perfect Form)
10 Alt Box Steps
5 Burpees
A: Choose Your Weapon: 5 rounds: 1 min on / 1 min off
Bike / Row / AirDyne / Ski
B: Push Press Build: EMOM8
3 Push Press
(Increase Weight Every Round)
C: Jack’d In The Box: AMRAP15
21 Box Jumps
15 Push Press
9 Burpee Pull Ups
RXD+ (60/42.5)
RXD (50/35)
SCALED+ (42.5/30)
SCALED (30/20)
Cool Down: Stretches
Only two more weeks to go! 🎉 Well done for getting this far and making changes in how you look after your body. I know there have been a few times where many have felt they have ‘fallen off track’.
Front Squat Focussed Group Warm Up Part 1: 12 minute to establish 3RM Front Squat 5 mins Rest Part 2: 18 min AMRAP 6 Front Squats @ 60% of 3RM 8 Pull-ups 10 DB Benchpress 12 Straight Leg Sit-ups RX an
Group Warm Up: Coaches Pick WOD: Teams of 2 – For Time RXD Option: Must be completed as prescribed. Split Reps 100 WBS (9/6) 50 Cals 6 Rounds (YGIG Rounds) 3 Clean and Jerk (60/42.5) 9 Bar Facing Burp