Workout of the Day


February 19, 2019

Sport

A: Bench Press (5x1 @ 80%)

2 min rest b/t sets

B: 2-way Shoulder Raises (3x10 [5 each side])

Front/side

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

C: Metcon (AMRAP - Rounds and Reps)

8-min AMRAP:
16 OH Lunges 35/25
16 T2B
16 Topside Halfmoons 35/25
200m Row

D: Abs:
Planks

*3x:30 on/:30 off


Performance

A: Bench Press (5x1 @ 80%)

2 min rest b/t sets

B: 2-way Shoulder Raises (3x10 [5 each side])

Front/side

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

C: Metcon (AMRAP - Rounds and Reps)

8-min AMRAP:
16 OH Lunges 25/10
16 Hanging knee Raises
16 Topside Halfmoons 25/10
200m Row

D: Abs:
Planks

*3x:30 on/:30 off


Description

A. Both programs will do Bench Press; 5 sets of 1 rep at 80% of your 1 rep max. Remember this is a deload week so make sure you stick to the percentages. Allow for 2 minutes of rest in between sets.

B. Both programs will do 2-way shoulder raises; 3 sets of 5 reps each way. You will use DBs typically but you are also able to use plates as well. Raise the weight out front with the arms straight and the palms down for 5 reps then out to the side with your arms straight and palms down - that is one set and you will do 3 total sets.

C. The conditioning part of the workout will be 8 minutes and you will do as many rounds and reps as possible, continuously, in the eight minutes. 16 overhead lunges with a plate (8 for each side), 16 toes to bar (sport)/hanging knee raises (performance), 16 topside halfmoons (8 each side) and a 200 meter row. The weight for sport will be 35 for the men and 25 for the women. The weight for performance will be 25 for the men and 10 for the women. If the time expires while you're on the rower then you will count every 10 meters as one rep (i.e. 167 meters rowed = 16 reps) - don't round up.

D. After you catch your breath and put your equipment away you will do planks; 30 seconds on followed immediately by a 30 second rest for 3 total sets. Just keep a running clock going so you have the time accurate.