Thursday

Warm-up
Warm-up
2 ROUNDS

200m Run
15 Sit-Ups
8 Lunge-Lunge-Squat
10 Slam Ball Ground to Overhead

Strength
Back Squat (1×5 / 1×3 / 1×1+*)
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%

*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.

Week 7 of 9

(Score is Weight)

Workout
Metcon
EMOM x 15 MINUTES
MIN 1 – 5 Front Squats (Athlete Choice, Heavy)*
MIN 2 – 25 Slam Balls (20/10)
MIN 3 – :45 Max Sit-Ups

*Option to build or use the same weight for all sets. Bar comes from the floor.

(Score is Total Sit-Ups)

Optional Cool Down
Warm-up
FOR RECOVERY
5:00 Olympic Wall Squat
2:00 Frog Stretch

(No Measure)