Strength
10min EMOM alt min
20ft overhead walking lunges
15 GHD sit ups
Note: Weight should be the same across all sets. No Rx weight but pick something challenging. Like something barely doable for you. Bodyweight anyone?
For the EMOM, this is alternating minutes so 5 sets of each. One minute walking lunges, the other minute, GHD sit ups. Scale the GHD sit ups as needed
METCON
10min amrap
2-4-6-8-10…
Front rack lunges 135/95
Handstand push ups
Note: Keep adding 2 reps of lunges and handstand push up after each round
Note: Goodbye legs, it was nice knowing you!
Weightlifting W6D1
Heavy singles week
Hang squat snatch
1-1-1-1-1
Snatch
1-1-1-1-1
Front squats
12-12-12
Note: Little bit lighter on the volume this week. Aim for some solid heavy singles. 90 to 95% of your maxes. Next week, we’ll start a new cycle leading right to the 2018 Pyro meet. Tickets are going on sale this week. More details on that very soon. Do you even lift bro?
