Tuesday – 8/27/2019

The Workout for Tuesday is:

WARM-UP
(Primer)
Perform 5 reps each, with empty barbell
-Deadlift
-Muscle Clean
-Press
-FSQ
-Push Press
-BSQ
-Back Racked Thruster

(Mobility)
-30 sec Puppy Dog
-10 Arms Overhead Air Squats
-10 Cossack Squats

(Specific)
Complex Technique

STRENGTH
In 15 minutes, build to a heavy complex for the day.
1 Hang Clean + 1 Clean + 1 Jerk

METCON
Every 2 minutes x 18 minutes (9 sets)
-200m Run OR 12/9 Cal Machine
-6 Ground-to-Overhead
*Begin at 50% and build across 9 sets.

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]
3 Rounds, NFT
-12 DB Seesaw Press /arm
-10 DB Hammer Curls
-10 DB Skull Crushers

[Gross Conditioning]
3 Rounds
-50′ Sled Pull (choose a challenging weight that you can do unbroken)
-Rest 2 minutes

3 Rounds
-50′ Reverse Sled Drag (Choose a challenging weight that you can do unbroken)
-Rest 2 minutes

3 Rounds
-50′ Harnessed Sled Pull (Choose a challenging weight that you can do unbroken)
-Rest 2 minutes

*Look at this section more as strength training, not conditioning. 

[Engine Builder]
Running Endurance Option
For Time
1 Mile Run

Mixed Modal Endurance Option
6 RFT
-500/400m Row OR 1000/800m Bike Erg
-15 Burpees Over the Erg OR to a 6″ target
*Every 6 minutes including 0:00, Run 400m