May 13, 2023
May 9, 2023May 26, 2023
May 22, 2023Fitness – Thu, May 25
Warm-Up
Warm-Up
1 ROUND
5 Inch Worms
20 Lateral Jumps Over Bar
10 Alt. Groiners
10 Alt. “90/90” Hip Rotations
Into…
1 ROUND
6 Up-Downs
6 Air Squats + 6 Jumping Air Squats
10 BB Elbow Punches
6 BB Good Morning
into…
1 ROUND
6 Burpees
3 Clean Deadlift
3 Hang Muscle Clean
3 Hang Power Clean
Strength – All
Back Squat (1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%)
Workout – Performance
“POINT BREAK” (Time)
FOR TIME
9-7-5-15-12-9
Front Squat (155/105)
Bar Facing Burpee
9-7-5-15-12-9
Front Squat (155/105)
Bar Facing Burpee
(Score is Time)
KG BB: (70/47.5)
Workout – Fitness
“POINT BREAK (FITNESS)” (Time)
FOR TIME
9-7-5-15-12-9
Front Squat (115/75)
Bar Facing Burpee
9-7-5-15-12-9
Front Squat (115/75)
Bar Facing Burpee
(Score is Time)
KG BB: (52.5/35)
Optional Cool Down
2-3 SETS FOR QUALITY
1:00/1:00 Empty Barbell Quad Smash
1:00/1:00 Empty Barbell Pec Smash
10 Alt. 90-90 Hip Rotations
-Rest as Needed b/t Sets-
(No Measure)
*Based off of 90% of Heavy 1-Rep
(Score is Weight)
Week 4 of 6 Wendler