12min AMRAP
30sec Max Cal Bike
20 Heel Elevated Goblet Squat (Don't lock out legs)
8/8 Lateral Box Step Ups w/ 3sec tempo down
1min Goblet Wall Sit
Tuesday
Push Jerk
5 x 3
Start around 65-70% of your 1RM Push Jerk or heaviest lift overhead and build.
Make sure you go every 2min or less and end with a heavy set of 3 for today
Popcorn Chicken (Time)
3 Rounds For Time
10 STOH 135/95
20 Pull Up
40 Double Under
12min Cap
Fitness:
12 DB Push Press
20 Ring Row
60 Single Under
RX+:
165/115
C2B
60 Double Under
Wednesday
Bench Press Week 2 of 5
Every 3min x 5
5 Bench Press at 70-80%
Straight into
30sec Max Push Up
Not your typical workout during a cycle!
Don't waste any time between the Bench Press and the Push Ups, rack the bar and get to work.
PUMP UP THE JAMZ! (No Measure)
4-5 Rounds
12 Lateral DB Shoulder Raise
10-15 Banded Chest Flys
16 Alt DB Bicep Curl
15/15 Side Plank Dip
Thursday
Semi-Pro
24min AMRAP
400m Run
30 Wall Ball 20/14
20/16 Cal Row
15 Box Jump Over 24/20
RX+:
30/20
