Wednesday

Wednesday

Wednesday

Overhead Squat (7×3)
-Every 2:00 for 7 sets perform three reps
-Go from the rack
-The focus today is depth and form more so than weight
Metcon (Time)
“Crash Balls”

For Time
2000m Row
50 Wallballs (20,14)
50 Box Jumps (24,20)

L3: (20, 16″)
L2: (14,10) (Step-ups)
L1: (1000m Row)

Cash Out
GUN SHOW CHALLENGE

Wednesday

Wednesday

Weightlifting
Push Press (5-5-5-3-3-3-3)
– Add Weight each set
-Rest 1:00-1:30 in between
-Should get heavy
Metcon
Eye of the tiger Reloaded (Time)
“Eye of the Tiger Reloaded”
For Time

25 Strict Handstand Push ups
25 KB Swings (53,35)
50 Push ups
25 KB Swings (53,35)
25 Kipping HSPU
*15 Min Cap

L3: (15 Strict HSPU/15Kipping) (35 Push-ups)
L2: (5-10 Strict HSPU Ab Mats/10-20 kipping) (H/R Push-ups) (35,26)
L1: (HSPU off Box from Knees) (Band assist Push-up, Push-up off bar) (26,18)

Cash Out
EXTRA OLY
EMOTM 10 Mins
2 Split Jerks @60%
Speed Work – get under the bar and concentrate on your foot work

EXTRA Hypertrophy
Superset with minimal rest
A. DB Bench Press
4 x 4-8 reps – Get Heavy
last set should be to failure – use DB or BB’s
B. BB Front Raises
4 x 8-12 reps – heavier than last week
C. BB upright rows with clean grip
4 x 8-12 Reps