Warmup
3 Min any erg (10s burst at the top of each minute)
-Then-
Foam roll – 10-15 passes per body part
Quads
Glutes
Hamstrings
Calves
Lower and upper back
-Then-
30s Couch stretch each leg
5 Air Squat
30s bottom of the squat
5 Air squat
10 Side lunge stretch (5 on each leg)
5 Air squat
5 Inch worm
5 Push-up
10 Big arm circles forwards
10 Push up
30s Hang from pull-up bar
Full Kit
Strength
A.
Record your best bench press 3 rep max lift.
*Build to a heavy triple for the day
*Rest 3 min between attempts
B.
Bench Press 1-1-1-1-1
*Use 90-95% of the weight lifted in part A
*Rest 3 min between sets
Workout
For time:
10 Thrusters,
50 Double Unders
8 Thrusters,
40 Double Unders
6 Thrusters,
30 Double Unders
4 Thrusters,
20 Double Unders
2 Thrusters,
10 Double Unders
RX 60/40kg
SC 40/30kg
Limited Kit
Strength
Amrap 7 mins
5 Dumbbell bench press/Floor Press
5 Dumbbell Bent over Row
-Then-
4 Rounds
*5 Full rep – 5 Top half reps – 5 Lower half reps
Box/Chair Dips
Hammer Curls
-Then-
Amrap 7 mins
5 Dumbbell bench press/Floor Press
5 Dumbbell Bent over Row
Workout
For time:
10 Thrusters,
50 Double Unders
8 Thrusters,
40 Double Unders
6 Thrusters,
30 Double Unders
4 Thrusters,
20 Double Unders
2 Thrusters,
10 Double Unders
Double DB/KB
Scales:
Single DB/KB - double the reps
Single Unders or Jumping Jack - double the reps
No Kit
Strength
Amrap 7 mins
5 Close Grip Push Ups
5 Bag Bent over Row
-Then-
4 Rounds
*5 Full rep – 5 Top half reps – 5 Lower half reps
Box Dips
Bag Curls
-Then-
Amrap 7 mins
5 Close Grip Push Ups
5 Bag Bent over Row
Workout
For time:
20 Thrusters,
50 Double Unders
16 Thrusters,
40 Double Unders
12 Thrusters,
30 Double Unders
8 Thrusters,
20 Double Unders
4 Thrusters,
10 Double Unders
Thruster with a bag
or do Weighted Bag Back Squat instead
Scales:
Single Unders or Jumping Jack - double the reps
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