Tuesday – 9/3/2019

The Workout for Tuesday is:

WARM-UP
(Primer)
4 minute machine
*Increasing intensity

(Mobility)
-4 Spiderman Lunges
-10 Reverse Lunges
-4 Cossack Squats
-10 Lunge Jumps
-4 Squatting Shin Box Rotations /side
-10 Jumping Air Squats

(Specific)
Review & setup for strength

STRENGTH
“Rowed to 1-RM Front Squat”
Every 2:30, for 20 minutes (8 sets)
-Machine x 1:15 @ 70-75% effort
-*Front Squat x 1 rep
*The goal is to find today’s 1-RM Front Squat. Start at approximately 80% of your 1-RM Front Squat and add roughly 2-4% each set. Once you’ve found today’s 1-RM, this portion of the workout is done…do not continue to row and squat after you have failed to successfully complete your front squat. You have plenty of time to complete your row and your single front squat, and there is no benefit to being fast on the row…use that time as active recovery and to visualize and mentally prepare for your lift.

METCON
“Rope Burn”
For Time
-30 Thrusters (75/55)(Rx+ 95/65)
-6 Rope Climbs (Rx+ Legless)
-20 Thrusters
-4 Rope Climbs
-10 Thrusters
2 Rope Climbs
Time Cap = 10:00

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.

[Metcon 2]
For 16 minutes @ 80-85% effort
-60/40 Cal Machine
-60 Double-Unders
-20 Wall Balls (20/14)(Rx+ 30/20)
*Note your rounds and reps, but the focus should be on controlled breathing and pacing, not reps completed. This should be treated as a learning session to better understand how to control your effort and heart rate throughout simple conditioning pieces.

[Accessory]
2 Rounds
-30 Banded Glute Bridges
-30 DB Tate Presses
-30 Banded Tricep Extensions
-30 Band Pull-Aparts

[Gymnastics]
“Alpha”
EMOM x 10
“x” Strict Ring Dips
“x” Strict Pull-Ups
*You choose the amount of strict dips and pull-ups you think you can complete on the minute.

[Engine Builder]
Every 8 minutes x 32 minutes (4 sets)
80/60 Cal Assault Bike