Workout of the Day


January 22, 2019

Sport

A: Bench Press (4x6 @ 65-70%)

*2-3 min rest b/t sets

B: Strict Chin Up (4x5 )

90 sec rest b/t sets

C: Metcon (AMRAP - Reps)

3 rounds for max reps:
:30 Wall Balls 20/14
:30 rest
:30 Renegade rows 35/25
:30 rest
:30 Russian Twists 20/14
:30 rest
:30 Burpees 
:30 rest


Performance

A: Bench Press (4x6 @ 65-70%)

*2-3 min rest b/t sets

B: Strict Chin Up (4x5 )

90 sec rest b/t sets

C: Metcon (AMRAP - Reps)

3 rounds for max reps:
:30 Wall Balls 14/10
:30 rest
:30 Renegade rows 25/15
:30 rest
:30 Russian Twists 14/10
:30 rest
:30 Burpees 
:30 rest


A. You will perform 4 sets of 6 reps at 65 to 70% of your 1 rep max. After each set allow for 2 to 3 minutes rest time. If you do not have a one rep max then start light and make sure you end at a 65 to 70% difficulty. The main thing is that there should be no failed reps

B. After section A you will perform 4 sets of 5 reps Strict Chin-ups. Use any modification that you need to to make sure that you start with your arms extended and finish with your chin all the way over the bar. 

C. For the conditioning workout you will do three rounds for the maximum amount of reps of wall balls, renegade rows, Russian twists and Burpee's. The format of the workout is 30 seconds of work followed by 30 seconds of rest until you complete three rounds. This will be scored as the total amount of reps for all three rounds put together.

Sport - The sport program will use a 20 pound med ball for the men and 14 pound med ball for the women for both wall balls and Russian twists. It will also use 35 pound dumbbells for men and 25 pound dumbbells for the women on the renegade rows. Performance - The men will use 14 pound med buffer wall balls and Russian twist; and 25 pound dumbbells for the renegade rows. The women will use 10 pound med balls and 15 pound dumbbells.