Tuesday – 3/12/2019

The Workout for Tuesday is:

WARM-UP
(Primer)
EMOM x 9
1) 12 Wall Balls
2) 45 sec machine
3) 45 sec Plank

(Mobility)
-30 sec Cobra Push-Up Hold
-1:00 Seated Forward Fold
-:30 sec Samson Lunge Hold

(Specific)
Review goals and scaling options for workout.

METCON
“Fortitude”
Definition of Fortitude: Strength of mind that enables a person to encounter danger or bear pain or adversity with courage.
EMOM x 30
Odd – Row 15/12 Cals
Even – 15 Burpees

EXTRA CREDIT
[Weightlifting]
Hang Clean
4 x 2, ascending
*DO NOT BOUNCE and DO NOT RUSH DESCENT WHEN GETTING TO HEAVY LOAD.

Split Jerk
4 x 2, ascending to heavy for the day
*Again, in order to go heavy, you have to make sure your dip and drive is precise. If you try cycling them without controlling the descent you will not be able to control the drive up. Be precise and focus on the dip and drive.

Front Squat
4 x 2 @ 75-80%
*Keep %

[Midline]
Side Plank Press Up (CLICK HERE)
4 X 12 /Side

[Engine Builder]
10 Rounds
-Ski 15/12 Cals
Rest 1 Minute
With “Fortitude” being the aerobic piece today. Use this to go anaerobic and push as hard as you can!