Workout of the Day


December 18, 2018

Sport

A: Split Jerk (5x2 @ 80-85%)

*2-3 min rest b/t sets
*Hold split for 1 sec

B: Single Leg RDL (3x5 (each side))

*90 sec rest b/t sets
*5 reps each side

C: Metcon (AMRAP - Reps)

3 sets for max reps:
:30 Row (cals)
:30 rest
:30 KB Swings 53/35
:30 rest
:30 Renegade Row 35/25
:30 rest
:30 Sit Ups
:30 rest

RX+ = Heavier wt on Renegade Rows

 

 

Performance

A: Push Press (4x3 @ 80-85%)

*2-3 min rest b/t sets

B: Single Leg RDL (3x5 (each side))

*90 sec rest b/t sets
*5 reps each side

C: Metcon (AMRAP - Reps)

3 sets for max reps:
:30 Row (cals)
:30 rest
:30 KB Swings 35/26
:30 rest
:30 Renegade Row 25/15
:30 rest
:30 Sit Ups
:30 rest

RX+ = Heavier wt on Renegade Rows