Wednesday L2
Warm-Up:
3 Rounds
30 Single Unders
5 Wall Balls (20/14)-(10/9)
5 Power cleans
3 Front Squats
Strength:
Deficit Clean
3,2,2,1,1,1
New Set Every 2:00
Progress to a heavy Single for the day
Standing on 1 Stall mat
Metcon:
For time
2 Sets:
3 Rounds:
75 Double Unders
20 Wall Balls (30/20)-(10/9′)
5 Power Cleans (205/145)
Rest 5:00 Between Sets
Elite: 225/155
Semis: RX
Quarters:15 Wall Balls, 185/125
Stimulus Check:
WallBalls should be unbroken every set. the power clean should be a heavyish single. Something you know you can hit but youll have to take a second between reps.
Opptional Additional Work
Only do additional training if you’re able to recover for next training session
Consistency before additional workloads, (5 Class workouts > 3 class workouts +
additional work
Accessories:
Sled Drag
5 x 100m
As Heavy As Possible but unbroken. No Stopping.
Rest 1:30 Between Sets
Prisoner Ghd Back Extensions
4 x 10
S.s)
Weighted Russian Twist
4 x 30 Total
Rest 1:30 Between Rounds
Progressive on the Hypers
Ice Cream Makers
4 x 6-10
Rest 1;00 Between
Progressive
Extra:
For Time:
30/24 Calorie Ski
15 Burpee Box Jump Overs (24/20″)
100′ Sandbag Carry (200/125)