WEDNESDAY

Warm-Up:

For Quality 2 Rounds

10/8 Calorie Echo Bike, Building Pace Each round

10 Banded Pull-Aparts

5/5 Kettlebell Windmill 

5 Tempo Pushups (3 seconds down)

Bench Press

Every 4:00 minutes x 3 Sets

Complete

5 Reps @ 65%

3 Reps @ 70%

1 Rep @ 75%

Rest as needed between 5-3-1 to complete within the 4:00 time frame

Extra Instructions / Coaches Notes

Rest as needed between 5-3-1 to complete within the 4:00 time frame. The goal here is to complete the entire 9 reps at a good controlled pace with the 5 unbroken, adjust loads, then 3 unbroken, adjust loads, then 1 rep to complete  the set within each 4:00 window. 

Specific Workout Prep

Go over the Single Arm Devil’s Press touching on mechanics and tackling 2 sets of 4 reps, dialing in the right working load for the day. 

CONDITIONING.

Fitness

Every 4 mins x 5 sets

8/5 Calorie Echo Bike

4 Single Arm Devil’s Press

60 Single Under’s

4/4 Single Arm Hang Snatch

Performance

Every 4 mins x 5 sets

10/7 Calorie Echo Bike

4 Single Arm Devil’s Press

45 Double Under’s

4/4 Single Arm Hang Snatch

Dumbbells: 22.5/15kg

Score = Sum Total Reps

Primary Objective: Sustain consistent effort across 5 rounds.

Secondary Objective: Have your last round be the round you push the hardest.