Friday- October 11th

October 11, 2019

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *Quad Pulls x 20



A. “Nine Yards”


3 Thrusters (95/65)

3 Toes to Bar

3 Calorie Bike    (or shuttle sprints)



6 Thrusters (95/65)

6 Toes to Bar

6 Calorie Bike


9 Thrusters (95/65)

9 Toes to Bar

9 Calorie Bike


Up by (3’s) until finish.




B. Two sets of:

Bulgarian Split Squats x 8 reps @ 3010 (weighted if possible)

immediately followed by…

Dynamic Bulgarian Split Squat Jumps x 8 reps @ 10X0

Rest 60 seconds, then perform the same on the other leg; then rest 60 seconds before moving on to the face pulls


Band-Resisted Face Pulls x 15 reps @ 21X1

Rest 60 seconds

For the Split Squats…you’ll perform the first 8 reps holding kettlebells or dumbbells in a farmer’s carry position, then after the 8th repetition, you’ll drop the weights and perform 8 more reps unloaded, trying to jump as high as possible each rep.

*If you are not comfortable performing the jump, just do normal split squats unweighted and focus on speed out of the bottom.



C. Buy-Out

Quad Smash x 2:00 each

5 Way Shoulders x 1:00 each









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