Wednesday – Purpose / Achievement


– Accessory: Similar to last week except the ODD Minutes we will perform a bottoms-up carry.

– Metcon: Each AMRAP is only 4 minutes so with that said you should be able to work with minimal rest. The order of this workout does not matter today.


– Couch Stretch x 60s each

– Banded Ankle Mobility x 30s each


Accessory WOD

EMOM for 10 min:

ODD Minutes: 20m Bottoms-up KB Carry

EVEN Minutes: *Athlete Choice

*Choose one accessory movement for a body-part that needs work. Coaches should give direction. This can relate to body-composition or be skill related.


AMRAP in 4 min:

Calories AD

Rest 1:00

AMRAP in 4 min:

Max 100 Meter Farmer Carries (70, 53)

Rest 1:00

AMRAP in 4 min:

Max Turkish Get-ups (athlete choice of weight)

Rest 1:00

AMRAP in 4 min:

8 Max Ball Slams (30, 20)

8 SDHP (95, 65)



AMRAP in 6 min:

X-Band Walks x 10 steps each direction

Banded Leg Curls x 25 reps each leg

30s each Side Plank

Speak Your Mind