Tuesday – 9/17/2019

The Workout for Tuesday is:

WARM-UP
(Primer)
AMRAP x 6
-200m Run
-4 Inchworm + Push-Up
-8 Jump Squats
-4 Hollow Rocks

(Mobility)
Couch Stretch x 40 sec /side
Ankle Stretch against Wall x 30 sec /side

(Specific)
Barbell Technique

METCON
4 Rounds for Time
10 Power Cleans (115/75)(Rx+ 135/95)
10 Bar-Facing Burpees

Rest until the running clock reaches 8:00, and then…

2 Rounds for Time
30 Thrusters (45/35)(Rx+ 95/65)
100 Double-Unders

Rest until the running clock reaches 14:00, and then…

For time
1-Mile Run

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.

[Strength]
Every 2 minutes, for 10 minutes (5 sets):
Tempo Front Squat @ 32X1
*Set 1 – 3 reps @ 65% of 1-RM Front Squat
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%

Followed by…

One set of:
Front Squat x 3 reps @ 85%
(no tempo prescription)

[Applied Strength]
EMOM x 12 minutes
Clean + Front Squat @ 75-80%

[Accessory]
3 Rounds, NFT
-Bar Skull Crushers x 10-12 reps
-Banded Overhead Triceps Extensions x 30 reps
-Dumbbell Floor Press x 12 reps

[Engine Builder]
Every 4 minutes, for 24 minutes (6 sets)
-30/20 Cal Assault Bike
-30 Up Downs (burpee with no jump)
*Every 2 sets, add 4 calories/reps so your final two sets will be 38/28 Calorie Assault Bike; 38 Up Downs (burpee no jump).