Workout of the Day


January 23, 2019

Sport

A: Front Squat (4x6 @ 65-70%)

*2-3 min rest b/t sets

B: Bentover Barbell Row (4x6)

*90 sec rest b/t sets
*Increase from last week

C: Metcon (Time)

For Time:
75 DUs
10 Alt MB Push Ups
10 1-arm KB OHS 35/26
50 DUs
14 Alt MB Push Ups
14 1-arm KB OHS 35/26
25 DUs
18 Alt MB Push Ups
18 1-arm KB OHS 35/26

RX+ = Heavier on OHSs


Performance

A: Front Squat (4x6 @ 65-70%)

*2-3 min rest b/t sets

B: Bentover Barbell Row (4x6)

*90 sec rest b/t sets
*Increase from last week

C: Metcon (Time)

For Time:
75 SUs
10 Push Ups
10 1-arm KB OHS 26/18
50 SUs
14 Push Ups
14 1-arm KB OHS 26/18
25 SUs
18 Push Ups
18 1-arm KB OHS 26/18

RX+ = Heavier on OHSs


A. For section A you will do 4 sets of 6 reps on the Front Squat at 65 to 70% of your one rep max. After each set, allow for a 2 to 3 minute rest in before starting your next one. If you don't have a one rep max thing make sure you build to a 65 to 70% difficulty. You should at least be increasing weight from last week.

B. For section B you will perform 4 sets of 6 reps on the Bentover Barbell Row. For this exercise you'll allow for 90 seconds rest in between sets. You may choose the way for this exercise and make sure that it is an increase from last week.

C. The conditioning workout will consist of three exercises: Double Unders/Single Unders, Push ups and single-arm kettle bell overhead squats. For sport, the weight will be 35lbs for the men and 26lbs for the women. For performance the weight will between 26 pounds for the men in 18 pounds for the women. For this section there will be an option for RX+ to where you can increase the KB weight on the Overhead Squats if you're able to and want to push yourself.