May 25, 2023
May 21, 2023May 27, 2023
May 23, 2023Fitness – Fri, May 26
Warm-Up
Warm-Up
AMRAP x 4 MINUTES
100m Run
4/4 Single Arm DB Front Rack Lunges
4/4 Moose Antlers
4 Forward Shoulder Rolls
4 Backward Shoulder Rolls
into…
AMRAP x 4 MINUTES
100m Run
4/4 Single Arm DB Strict Press
4/4 Single Arm DB Overhead Lunges
4/4 Single Arm DB Upright Rows
Strength – All
Push Press (1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%)
Workout – Performance
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
400m Run
20 Push Press (75/55)
200m Run
20 Overhead Alt. Lunges
(Score is Rounds + Reps)
KG BB: (35/25)
Workout – Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
400m Run
20 Push Press (45/35)
200m Run
20 Backrack Alt. Lunges
(Score is Rounds + Reps)
KG BB: (20/15)
Optional Cool Down
2-3 SETS FOR QUALITY
10 Alt. Bird Dogs
10 Alt. Deadbugs
20 Empty Barbell Curls
-Rest as Needed b/t Sets-
(No Measure)
*Based off of 90% of Heavy 1-Rep
(Score is Weight)
Week 4 of 6 Wendler