Wednesday, May 30th, 2018


A) Warm Up

1 Minute
Easy Row
Active Spidermans

:45 Seconds
Moderate Row
Push-up to Down Dog

:30 Seconds
Faster Row
Air Squats


Modified Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
5 Front Squats

*Empty Bar

B) Strength/Skill

5 x 7
Bench Press @ 50%


3 Min Amrap:
18 Toes to Bar
18 Burpees
Max Overhead Squats 75/55

3 Min Rest

3 Min Amrap:
15 Toes to Bar
15 Burpees
Max Overhead Squats 95/65

3 Min Rest

3 Min Amrap:
12 Toes to Bar
12 Burpees
Max Overhead Squats 115/75

3 Min Rest

3 Min Amrap:
9 Toes to Bar
9 Burpees
Max Overhead Squats 135/95

In this interval-style workout, the weights on the overhead squats increase with each round as the toes to bar and burpees decrease. Athletes should be capable of performing at least 25, 20, 15, and 10 repetitions unbroken respectively at each barbell in order to hit the correct stimulus. We want athletes to reach the barbell on each round. One option is to bring down the repetition number in order to achieve this. We can also have athletes move to the barbell with :45 seconds remaining with each round no matter where they are on the burpees. Four scores today, which are the total overhead squats from each round.