Tuesday – 12/3/2019

The Workout for Tuesday is:

STRENGTH
Every 3 minutes, for 15 minutes
Back Squat x 5 reps
*Set a new 5RM

METCON
:30 Work / :30 Rest (Cycle Through)
-Thruster (45/35 empty bar)
-Toes-to-Bar
-Front Squat (45/35 empty bar)
-Alt. Feet Split Jerk (45/35 empty bar)
4 Total Rounds for Max Reps
*Advanced athletes use 35/25# DBs instead of barbell.

EXTRA CREDIT
*We all have extra weaknesses we want a focus on. Only choose what will move the needle for you based on your goals, but will allow you to successfully recover before your next training session.

[Accessory]
For Time
-10 Legless Rope Climbs

[Applied Strength]
EMOM x 15
1 Split Jerk
*Work up to a 1RM.

[Texas Cardio]
For Time
-30 Dball Cleans (150/100)

[Gymnastics]
Handstand Walk
Spend 10 minutes practicing walking on your hands.
*Advanced Athletes.
Every 2 minutes x 10 minutes
-50 Double-Unders + 50′ Unbroken HS Walk

[Engine Builder]
Recovery
20 minute Assault Bike
*Hold one steady pace for the entire 20 minutes.