WednesdayWarm-upWarm-upHave athletes start off with 3 minutes on a Bike or Rower, increasing intensity each minute.
Min 1: Easy → Min 2: Moderate → Min 3: Moderate/Hard
Then…
20 Glute Bridge Ups
20 Arm Circles Forward
20 Arm Circles Backwards
20 Swings Forward/Back
20 Alt. Elbow Punches
:20 Barbell Overhead HoldStrengthPush Press (3-3-3*)3-3-3*
Push Press
*Set 1 – 65-70% x 3
Set 2 – 75-80% x 3
Set 3 – 85-90% x 3+
3+ means athlete performs max reps at that weight with the goal of at least 3.WorkoutMetcon (Time)FOR TIME
50/40 Cal Bike
50 Up-DownsFinisherMetconIN TEAMS OF 2…
FOR TIME
400m KB Farmer Carry (70/53)|(53/35)