WEDNESDAY
WARM-UP -
Hip Halo Warm Up + Banded
7s
-into-
8:00 AMRAP
30-second Air Bike
5 Muscle Clean (empty bar)
5 Front Squats (empty bar)
5 Push Press (empty bar)
10 Alternating V-Ups
STRENGTH -
5 sets
3 Thrusters (build-in weight)
-complete one set every 1:30-
* Bar can be taken from the
rack.
WORKOUT PREP -
2 sets:
5 Wall Balls
2 Burpee Box Jump Overs
WORKOUT - Anti-Gravity
Serum
Freedom (RX’d)
27-21-15
Wall Balls (20/14)
15-12-9
Burpee Box Jump Overs
(24/20)
-rest 3:00-
21-15-9
Wall Balls (20/14)
12-9-6
Burpee Box Jump Overs
(24/20)
-rest 2:00-
15-12-9
Wall Balls (20/14)
9-6-3
Burpee Box Jump Overs
(24/20)
(KG conv: 9/6 WB)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
2x 8 Bretzel
15 Bootstrappers
1 Minute Posterior Hip Stretch
Extended Coaching Workout
Variation for today can be
found on the last page of this