Tuesday – 9/10/2019

The Workout for Tuesday is:

WARM-UP
(Primer)
3 Rounds
-15 sec Jacks
-15 sec Air Squat
-15 sec Mtn Climbers
-15 sec Jump Squats

3 Rounds
-15 sec Plank
-15 sec Superman
-15 sec Side Plank
-15 sec Side Plank

(Mobility)
Supine Twist x 4
Cat/Cow x 10

(Specific)
Review and Setup for Metcon

METCON
For Time
-20 Thrusters (95/65)(Rx+ 135/85)
-100 Double-Unders
-20 Thrusters
-100 Double-Unders

Rest until the clock reaches 10:00, and then…

For Time
-30/22 Cal Machine
-20 Back Squats (135/85)(Rx+ 165/105)
-10 Hang Power Clean & Jerks (135/85)(Rx+ 165/105)

Rest until the clock reaches 20:00, and then…

For Time
-15 Shoulder-to-Overhead (165/105)(Rx+ 185/125)
-30/22 Cal Machine
-15 Shoulder-to-Overhead

*Today’s 3-part conditioning should be approached as three separate SPRINTS! They should be FAST; your mindset should be to sprint through them giving your full effort and trusting your ability to recover before the next portion starts.

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/Applied Strength]
Every 2 minutes x 10 minutes (5 sets)
Tempo Front Squats @ 32×1
Set 1 – 3 reps @ 65% of 1RM FSQ
Set 2 – 2 reps @ 70%
Set 3 – 2 reps @ 75%
Set 4 – 1 rep @ 80%
Set 5 – 1 rep @ 82.5%
The….
1 Set of:
Front Squat x 3 reps @ 82.5% (no tempo restriction)

EMOM x 12 minutes
Clean with 3-second Hold x 1 rep @ 75%
*Perform a clean focusing on perfect speed and mechanics, receive at the bottom of your squat and hold there for 3 full seconds before standing up with the load.

[Accessory]
EMOM x 6 minutes
-5 Supinated Grip Bent-Over Row (heavy)
-5 Strict Ring Dips

EMOM x 5 minutes
-5 Ab Wheel Rollouts
-5 DB Lateral Raises

[Engine Builder]
Mixed Modal Endurance
Against a 10:00 running clock…
-100/70 Cal Assault Bike
-Max reps of Burpee Box Jump Overs in remaining time

Rest until the clock reaches 15:00, and then…

Against a 10:00 running clock…
-100/70 Cal Assault Bike
-Max reps of American KB Swings (70/55) in remaining time

Rest until the clock reaches 30:00, and then…

For Time
-100/70 Cal Assault Bike
-Number of Burpee Box Jump Overs from part A
-Number of American KB Swings from part B