Tuesday – 10/1/2019

The Workout for Tuesday is:

WARM-UP
(Primer)
1 Round
-88′ Shuttle Run + 44′ Walking Lunge
-88′ Shuttle Run + 44′ Bear Crawl
-88′ Shuttle Run + 44′ Crab Walk
-88′ Shuttle Run + 44′ Inchworm

(Mobility)
With a PVC
-10 Pass Throughs
-10 sec Shoulder External Rotation Hold
-10 sec Pec Opener
-10 Cuban Presses

(Specific)
-10 Scap Push-Ups
-5 Knee Push-Ups
-5 Push-Ups
-5 Clapping Push-Ups

STRENGTH
4 Rounds
Bench Press x 5 reps
Ring Row x 10 to 15 reps

METCON
For Time
-75 Double-Unders (Rx+ 100 reps)
-20 Thrusters (75/55)(Rx+ 30 reps @ 95/65)
-20/15 Cal Machine (Rx+ 30/22 cals)

When the clock hits 6:00…

For Time
-75 Double-Unders (Rx+ 100 reps)
-20 Push Press (75/55)(Rx+ 30 reps @ 95/65)
-20/15 Cal Machine (Rx+ 30/22 cals)

When the clock hits 12:00…

For Time
-75 Double-Unders (Rx+ 100 reps)
-20 Power Cleans (75/55)(Rx+ 30 reps @ 95/65)
-20/15 Cal Machine (Rx+ 30/22 cals)

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 x 10 minutes (5 sets)
Tempo Front Squats @ 32×1
-3 reps @ 70% of 1RM FSQ
-2 reps @ 75%
-2 reps @ 80%
-1 rep @ 85%
-1 rep @ 87.5%
Then…
1 Set of
1 Tempo Front Squat + 2 Front Squats (no tempo) @ 87.5%

Every 2 minutes x 12 minutes
-1 Clean @ 90-95%

[Engine]
Mixed Modal Endurance Option
AMRAP x 10 minutes
-100/70 Cal Assault Bike
-Max Wall Ball Shots (30/20) in remaining time

Rest 4 minutes, and when the clock reaches 14:00…

AMRAP x 8 minutes
-75/50 Cal Assault Bike
-Max Wall Ball Shots (20/14) in remaining time

Rest 4 minutes, and when the clock reaches 26:00…

AMRAP x 6 minutes
-50/35 Cal Assault Bike
-Max Air Squats in remaining time