5/1 Wednesday

FitCamp

A1. Wall Walks; 2-3 x 3 sets, rest 45sec

A2. V-Ups; 15-20 x 3 sets, rest 45sec

+

12 min Amrap of:

20 yd Walking Lunge

10 Burpees

100m Run

 

Fitness

A1. 
Back Squat @ 30×1; 8-10 reps x 3 sets, Rest 60 seconds

A2. Kettlebell Swings, 20 reps x 3 sets,
Rest 60 seconds

A3. Supine Ring Rows @2111; 10-12 reps x 3 sets, Rest 60 seconds

+

12 min Amrap of:

20 yd Walking Lunge

10 Burpees

30 Double-Unders

 

Performance

A. 
Two sets for times of:

10 Box Jump-Overs

5/4 Bar Muscle-Ups

Rest 60-90 seconds

 

B. 
Power Clean x 1.1.1 @ 80-85% of 1-RM
x 4 sets,

Rest 2-3min

 

C. 
Clean Pull x 1.1.1.1 @ 105-110% of Clean x 4 sets,

Rest 2-3min

 

D. 
EMOM for 12min:

2 Deadlift

3 Burpees

(Use between 275-315men/185-205 women. Understand who you are as an athlete and select the appropriate weight.)