Tuesday – 10/15/2019

The Workout for Tuesday is:

WARM-UP
(Primer)
1 Round
-88′ Shuttle Run / 88′ Walking Lunge (44′ fwd / 44′ bkwd)
-88′ Shuttle Run / 88′ Bear Crawl (44′ fwd/44′ bkwd)
-88′ Shuttle Run / 88′ Crab Walk (44′ fwd /44′ bkwd)
-88′ Shuttle Run / 88′ Lateral Plank Walk (44′ Rt / 44′ Lt)

(Mobility)
Partner Assisted Handcuff Stretch x 10 sec /arm

STRENGTH
Every 60 seconds for 10 minutes (10 sets)
Bench Press x 2 reps
*We want you to keep the weight the same across all 10 sets. Grab a partner or two and get warmed up to a challenging weight. What’s the heaviest weight you can hit across all 10 sets with a short rest in between?

METCON
AMRAP x 20
-400m Run
-21 KB Swings (55/35)(Rx+ 70/55)
-12 Pull-Ups (Rx+ C2B)
*The classic workout “Helen” except extended for to 20 minutes. Pace out of the gate and watch that grip. If weather is bad you may sub the run for any machine inside.

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.

[Cool Down/Maintenance]
Hold each pose for 3 minutes:
Pigeon stretch left
Pigeon stretch right
Standing straddle stretch
Supine Twists right & left alternating

[Gymnastics]
Stability
20 sec ON / 10 sec OFF Alternating
-Ring Support Hold
-Bottom of Dip Hold

[Applied Strength]
10 Sets, NFT
Power Snatch + Snatch Balance + Snatch
*Complete as a set. Work up to a heavy complex for the day.

[Engine]
Bike Conditioning
-10 Minute easy ride with progressive build to 80-85% effort
Then
5 Rounds of:
-3 Minutes @ 80% effort (usual damper settings)
-2 Minutes @ 85% effort (increase damper 2-3 levels)
-1 Minute @ 90% effort (Standing on full damper)
-Rest 2 minutes
Then
10 Minute easy pace cool down