Thursday – Purpose / Achievement


– Strength: Similar to last week but go slightly heavier if you were fast/efficient with all your sets. You should NOT struggle with any of these sets. You’ll change your grip every 3 sets ie. close, medium, and wide grip.

– Metcon: This workout should be light and fast. Choose a weight that you can perform big sets with minimal rest. The Rx weights are light on purpose as there are 84 reps of each movement.


1) Floor Press: 9 x 3 @ 65-70% of last week’s 1 RM, every 60s. – change grip every 3 sets ie. close, medium, wide.

2) Supine BB Rows, Supinated Grip: 4 x 8-10. Rest 60s.


”Quick & Dirty”

For time:


SDHP (75, 55)

Push Press (75, 55)

10:00 Cap


1a) Bent-over rear delt raises : 3 x 15. No rest.

1b) Overhead Band Tricep Extensions: 3 x 15. No rest.

1c) Stretched Plank: 3 x 20-40s. Rest 60s.

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