6.27-7.4 wods

By Coach Maya Workout Comments Off on 6.27-7.4 wods

NCX programming chart HERE

Monday!

WARM-UP
AMRAP x 7 MINUTES
30 Mountain Climbers
8 Alt. Groiners w/ Thoracic Twist
8 Alt. Box Step-Ups*
8 KB Deadlifts**
8 Air Squats***
*At 3:30 switch to Box Jumps.
**At 3:30 switch to Russian KB
Swings.
***At 3:30 switch to KB Goblet
Squats.
STRENGTH
ON A 20:00 RUNNING CLOCK…
Build to a 5-Rep Heavy Back Squat
Week 12 of 12 of current cycle.
(Score is Weight)
BENCHMARK WORKOUT
“THE HULK”
AMRAP x 12 MINUTES
5 Front Squats (185/135)|(135/95)
7 Box Jumps (30/24)*
10 KB Swings (70/53)|(53/35)
*Step-down mandatory.
(Score is Rounds + Reps)
KG BB: (85/60)|(60/42.5)
KG KB: (32/24)|(24/16)

 

*Athlete Goal* – Work up smartly and safely to a new 5-Rep Back Squat! Let’s put
that training to work, but also make sure that everyone is taking their time and
there should be no all or nothing reps today! During the retest of The Hulk the goal
for everyone is to not get lost in the transitions…give yourself some allotted rest
between movements to keep a steady grind pace!

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