Tuesday – 7/30/2019

The Workout for Tuesday is:

WARM-UP
(Primer)
3 Rounds
-15 sec H2H KB Swings
-15 sec Goblet Squats
-15 sec KB S2OH Rt Side
-15 sec KB S2OH Lt Side

(Mobility)
W.G.S
10 Total Reps

(Specific)
Clean Complex Review

STRENGTH
Every 90 sec x 15 minutes
Hang Clean + Clean
Sets 1-3 @ 65-70%
Sets 4-6 @ 70-75%
Sets 7-8 @ 75-80%
Sets 9-10 @ 80-85%
Advanced level athletes perform unbroken.

METCON
Every 3 minutes x 18 minutes
-15/10 Cal Bike
-30 Double-Unders (Rx+ 40 reps)
-8 Shoulder-to-Overhead @ 65-70% of 1RM Jerk

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.

[Accessory]
3 Rounds
-10 L-Seated DB Shoulder Press
-10 Single Arm DB Tricep Extensions /arm

EMOM x 5
-5 DB Lateral Raises
-5 Bent Over DB Flies

[Engine Builder]
Running Endurance Option
Every 10 minutes x 30 minutes (3 sets)
Run 1 mile
*If you run an 8+ minute mile, then perform every 12 minutes.

Mixed Modal Endurance Option
4 Rounds
AMRAP x 4
-20/15 Cal Row or Ski
-20/15 Cal Assault Bike or Bike Erg
-20/15 Cal Air Runner or Row
-Max Russian KB Swings in remaining time (70/55)
Rest 2 minutes between rounds.