Workout of the Day


January 29, 2019

Sport

A: Bench Press (4x5 @ 75% of 1RM)

*Rest 2-3 Minutes b/t sets
*Stick to the percentages

B: Strict Chin Up (4x5)

*90 sec rest b/t sets
*If modifying, try to progress

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

*RX+: More wt on Renegade Rows


Performance

A: Bench Press (4x5 @ 75% of 1RM)

*Rest 2-3 Minutes b/t sets
*Stick to the percentages

B: Strict Chin Up (4x5)

*90 sec rest b/t sets
*If modifying, try to progress

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

*RX+: More wt on Renegade Rows


A. You will perform 4 sets of 5 reps at 65 to 75% 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 75% difficulty. The main thing is that there should be no failed reps so if you're winging it then don't go too crazy and make sure you can do all reps and all four sets.

B. After section A you will perform 4 sets of 5 reps on Strict Chin-ups. This is the same as last week. 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. If you're modifying in some way try to make some sort of progression in the modification to make the movement tougher. 

C. For the conditioning workout you will do three rounds for the maximum amount of reps of wall balls, Renegade Rows, Russian Twists and Burpees. The format of the workout is 30 seconds of work followed by 30 seconds of rest until you complete three total rounds. This will be scored as the total amount of reps for all three rounds put together. This is the same workout as last Tuesday so your goal is to try and beat that.

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 medicine ball for Wall Balls and Russian Twists; and 25 pound dumbbells for the renegade rows. The women will use 10lb medicine balls and 15lb dumbbells.