Workout of the Day


February 6, 2019

Sport

A: Front Squat (6 @ 70% | 4 @ 75% | 3x3 @ 80%)

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

B: SA DB Upright Row (3x10 [5 each side])

*90 sec rest b/t sets

C: Metcon (Time)

3 RFT:
50 DUs
10 Pull Ups
10 Wall Balls 20/14
10 V-ups 25/10


Performance

A: Front Squat (6 @ 70% | 4 @ 75% | 3x3 @ 80%)

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

B: SA DB Upright Row (3x10 [5 each side])

*90 sec rest b/t sets

C: Metcon (Time)

3 RFT:
50 SUs
10 Pull Ups
10 Wall Balls 14/10
10 V-ups 10/0


Description

A. Front Squats this week will consist of five total work sets: 6 reps at 70%, 4 reps at 75% and 3 sets of 3 reps at 80% of your 1RM. Make sure you take plenty of warm-up sets. Rest 2-3 minutes in between sets.

B. Single Arm Dumbbell Upright Row: 3 sets of 10 reps in between sets. The 10 reps will be 5 reps for each side; working one side at a time. Rest 90 seconds in between sets.

C. The conditioning workout will be three rounds for time of: 50 double unders (sport)/single unders (performance), 10 pull ups, 10 wall balls and 10 v-ups. The medball weight on wall balls for: Sport - 20lbs for the men and 14lbs for the women; Performance - 14lbs for the men and 10lbs for the women. For the v-ups you will use a plate. The weight for Sport will be 25lbs for the men and 10lbs for the women. The weight for Performance will be 10lbs for the men and no added weight for the women. This part of the workout will be scored by the amount of time it takes you to complete three rounds.