Thursday

29
Apr

Thursday

Wells Street Fitness – NC45

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5 Slam Balls or 5 DB G2OH

10 Air Squats w/ :02 pause in the bottom

5 Slam Balls or 5 DB G2OH

10 Lunges

20 Mountain Climbers

Strength

Back Squat (5-5-5-5)

5-5-5-5

Tempo Back Squat (2111)

(Score is Weight)

Strength – HOME

Metcon (Weight)

10-10-10-10

Tempo DB Front Squat (2111)

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 11 MINUTES

1 Back Squats (155/105)|(95/65)

2 Slam Balls (20/10)

3 Slam Ball Reverse Lunges

*Every round, the Back Squats go up by 1 rep, the Slam Balls go up by 2 reps, and the Lunges go up by 3 reps. 1-2-3 / 2-4-6 / 3-6-9…and so on.

(Score is Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 11 MINUTES

1 DB Front Squats

2 DB G2OH

3 DB Reverse Lunges

*Every round, the DB Front Squats go up by 1 rep, the DB G2OH go up by 2 reps, and the Lunges go up by 3 reps. 1-2-3 / 2-4-6 / 3-6-9…and so on.

(Score is Rounds + Reps)