WEIGHTLIFTING WEDNESDAY WEEK 5
Warm-up
1 Rounds - AFAP:
50 Wallballs
-then-
Couch Stretch, 3min./side
-then-
3 Steady Rounds:
50ft. Duck Walk
10 Pull-ups
15 Sit-ups
Strength
A. Back Squat
1x1 @90%+
5×3 @90%
B. Squat Clean
4×2 @60-70%
(2sec. pause at knee, drop & reset)
7×1 @90%+
(no pause)
Side Work (optional)
Choose TWO of the following based on perceived weaknesses
A. AMRAP 12 Minutes:
20 Double-unders
2 Bar Muscle-ups
40 Double-unders
4 Bar Muscle-ups
60 Double-unders
6 Bar Muscle-ups
80 Double-unders
8 Bar Muscle-ups
1min. Rest
B. AMRAP 12 Minutes:
10/7 Calorie Ski
9 Bar Facing Burpees
1min. Rest
C. Front Rack Walking Lunges 4×8 - AHAP
CF LITE
Warm-up
Same As Class
MetCon
Advanced
Every 8 Minutes for 40 Minutes:
500m Row
400m Run
12 Burpees
12 Man-makers
Intermediate
Every 8 Minutes for 40 Minutes:
250m Row
200m Run
6 Burpees
6 Man-makers
*Man-maker = push-up/row left/row right/power clean/push press