LOADED
EMOM x8
Deadlift Build to heavy 10/8/6/5/5/5/5/5 or Deadlift 30-45sec every min
Then
AMRAP in 15 minutes
9 Deadlifts -70/45
12 Push-Ups
Box Jumps/ step ups
BODYWEIGHT
EMOM 8 Mins
Air Squat ME in 45 sec
Then
AMRAP in 15 minutes
9 single leg glute bridges each leg
12 Push-Ups
15 Step ups- Box Jumps
Team of 4 18 Minute AMRAP 60 Double dumbbell box step over 24”/20” 60 Double dumbbell power clean (inside legs) 60 Cal Echo Bike Rest 5 Minutes 18 Minute AMRAP 60 Double Kettlebell walking Lunge 60 Do
Thursday 26th Component 1 (15 Minutes) 4 Sets A1. 5-7 Incline Dumbbell Bench Press A2. 5-10 Weighted Pull-up / Strict C2b Pull-up / Banded Pull-up Rest 90 seconds - 2 minutes between sets Com
Wednesday 25th Mini Olympics Week 3 WOD 1 10min CAP – Max load 40m SB carry unbroken WOD 2 5min AMRAP – Max burpees to plate WOD 3 500m row for time
