Tuesday – 11/12/2019

The Workout for Tuesday is:

WARM-UP
(Primer)
Tabata Machine

(Mobility)
World’s Greatest Stretch x 6 reps
27 Squat Progression

(Specific)
Work up to starting weight for Strength

STRENGTH
Every 3 minutes, for 15 minutes (5 sets)
Front Squat x 8 reps
*Work up to a heavy 8 for the day

METCON
For Time
-50 Cal Machine
-50 Single Arm DB Hang C&J (50/35)
-88′ Walking Lunge
-30 Cal Machine
-30 Single Arm DB Hang C&J
-88′ Walking Lunge
-10 Cal Machine
-10 Single Arm DB Hang C&J
-88′ Walking Lunge

EXTRA CREDIT

[Mobility/Recovery]
Hold each pose for 3 minutes:
-Pigeon stretch left
-Pigeon stretch right
-Standing straddle stretch
-Double pigeon stretch

[Applied Strength]
Squat Clean
10 x 1 @ 90%
*No time domain, just rack up 10 singles at your own pace.

[Gymnastics]
Establish Max Unbroken Set of Toes-to-Bar
Rest 2 minutes
Then
Elite: Continue with 6 reps every 30 sec until you reach 100 total
Rx: Continue with 5 reps every 30 sec until you reach 100 total
Development: Continue with 4 reps every 30 sec until you reach 80 total

*Note: The ‘100 total’ includes your max unbroken set.

[Accessory]
Scap Jacked!
3 Rounds
-Prone DB reverse fly x 15 reps
-Row+Rotate+Press Matrix x 15 reps 

[Engine]
Mixed Modal
At  70% perceived effort, complete:
-15,000m Bike
-5000m Run
*Partition meters however you see fit.