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