Tuesday – 6/11/2019

The Workout for Tuesday is:

WARM-UP
(Primer)
3 Minute Machine
*50 sec moderate, 10 sec hard

(Mobility)
20 sec Supinated Grip Dead Hang from Rig

(Specific)
2 Rounds
-10 Ring Rows
-10 Hollow Rocks

GYMNASTICS
1 Set for Max Reps of:
-Strict Pull-Ups in 60 seconds (do not have to be unbroken)

Rest 2 minutes and then…

EMOM x 10
Strict Pull-Ups x 40% of your max set

Score = Max Unbroken Set

METCON
Every 4 minutes x 5 Rounds
-20/15 Cal Bike
-1 Round of Ascending “DT”
*Start at 135/95 and add each round.
*Score is the heaviest weight you complete in the 4 minute window.
*DT = 12 Deadlifts / 9 Hang Power Cleans / 6 Jerks

EXTRA CREDIT
*We all have extra weaknesses we want to 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]
2 Rounds
60 sec ON / 60 sec OFF
DBall Squats (150/100)
*Hug DBall against chest.

[Gymnastics]
EMOM x 9
Min 1 – Nose to Wall HS Hold x 45 sec
Min 2 – L-Sit Hold x 45 sec
Min 3 – 88′ Farmer’s Carry (use heavy DBs)

[Gross Conditioning]
5 Rounds
AMRAP x 90 sec
-10 DBall Cleans (150/100)
-Max Cal Bike
Rest 2 minutes between rounds

[Engine Builder]
4 Rounds
-3 Minute Bike
-Rest 60 sec
-3 Minute Bike
-Rest 3 minutes
*Record total Cals