Thursday – Purpose / Achievement


– Strength: Final week of Speed Work, but this week we’ll switch to 3-speed sets with close grip bench and 3 “heavier” sets. These heavier sets should not be maximal and feel smooth.

– Metcon: Today’s piece should be done around 70% effort meaning you’re able to go through each station and complete all the listed work with no issues. Today is not supposed to be brutally hard, but should still get your heart-rate up. This work is both conditioning and GPP based and very effective for improving your conditioning.



1) Speed Close Grip Bench Press: 3 x 3 @50%, every 60s. Then, 3 x 3, up to a moderate weight of 3 Close Grip. Rest 2:00 between heavy sets.

2) Banded Pallof Press Iso Hold, Wide Stance: 3 x 12s each side. Rest 45s.



EMOM for 20 min:

Minute 1: 30m each Arm Bottoms-up KB Carry (light)

Minute 2: 15 KBS (53, 35)

Minute 3: 40s Double Under Practice

Minute 4: 10 T2B

Minute 5: 15 Ground to Overhead with a plate (45, 25)

Achievement: 40 Double Unders / 15 T2B


Rollback Tricep Extensions on the Floor: Max Reps in 4:00

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