Wednesday L2
Warm-Up:
3 Rounds:
2:00 Dart Game
into…
3 Rounds
1 Wall Walk
4 Box Jumps (24/20)
6 Front Squats (45/35)
Strength:
Low Block Clean
3,2,2,1,1,1
New Set Every 2:00
Progress to a heavy Single for the day
Set Block so the bar is below your knee while resting on it
Metcon:
20 Minutes
Every Minute On the Minute
#1: 500/450m Row
#3: Max Wall Walk + Box Jump Complex Reps (24/20)
#4:Rest
Elite: RX
Semis: RX
Quarters: 400/350m Row
Stimulus Check:
The Complex Is 1 Wall Walk then 1 Box Jump Over then back to the wall walk and so on.
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
Sled Drag
4 x 400m (135/90)
Rest 1:1
Walk Fast!
Accessories:
Reverse Hyper
4 x 10
S.s)
Ab Wheel Roll Outs
4 x 12-15
Rest 1:30 Between Rounds
Progressive on the Hypers
Weighted GHD to parallel
4 x 8
Rest 1;00 Between
Progressive
Rest weight on your chest, do not go below parallel
10 Minutes
As Many Reps As Possible
400m Run
12 Dual Dumbbell Box Step overs (50/35s-20″)
12 Toes to Bar
Goal:3 + Rounds
