Tuesday – 8/6/2019

The Workout for Tuesday is:

WARM-UP
(Primer)
In teams of 2….
AMRAP x 5
-Partner 1: 4 Shoulder Taps/Toe Taps + 1 Wall Walk
-Partner 2: Bike until P1 finishes, then switch

(Mobility/Activation)
2 Rounds
-88′ Single Arm DB/KB Overhead Carry (Switch side half way)
-5 T-Spine Rotations /side
-10 sec Puppy Dog Stretch

(Specific)
Review/Setup for metcon

STRENGTH/METCON
Every 3 minutes x 30 minutes (10 sets)
-15/10 Cal Assault Bike (Rx+ 20/15)
-Shoulder-to-Overhead*

*Set 1 – 10 reps @ 50%
*Set 2 – 9 reps @ 55%
*Set 3 – 8 reps @ 60%
*Set 4 – 7 reps @ 65%
*Set 5 – 6 reps @70%
*Sets 6-10 – 5 reps @ 75%

*Use the first 5 sets as ramp up sets to establish the working weight you’d like to use for the last 5 sets.
*Score = lightest weight used on sets 6-10

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, NFT
-10 to 12 Single Arm DB Bench Press
-10 DB Tate Presses

EMOM x 5
-5 DB Lateral Raises
-5 DB Bicep Curls

[Applied Strength]
Every 90 seconds x 15 minutes (10 sets)
– 1 Clean
*Sets 1-3 @ 70-75%
*Sets 4-6 @ 75-80%
*Sets 7-8 @ 80-85%
*Sets 9-10 @ 85-90%

[Gross Conditioning]
For Time
-200m DBall Carry (150/100)
-20 DBall + Burpee Over Box (150/100 & 40/30″ Box)
-200m DBall Carry (150/100)
*Carry can be completed any way you want.

[Engine Builder]
Running Endurance Option
2 Sets
-1200m Run
Rest 90 sec
-600m Run
Rest 90 sec
-200m Run
Rest 90 sec

Mixed Modal Endurance Option
10 Rounds for Time
-30/22 Cal Row
-15/10 Cal Assault Bike
Immediately after the 10th round
For Time
-1-mile run