Workout of the Day


April 30, 2019

Sport

A: Bench Press (6-3-6-3-6-3)

6 Reps @ 65%
3 Reps @ 70%
6 Reps @ 65%
3 Reps @ 75%
6 Reps @ 65%
3 Reps @ 80%
*2-min rest b/t sets

B: Strict Pull ups (3xmax reps)

*3 sets of max reps
*90 sec rest b/t sets

C: Metcon (3 Rounds for reps)

4-min AMRAP x 3:
50 DUs
10 Power Cleans
10 Burpee BJO 24"/20"

*Rest 4 min b/t
Part #1 - 135/95
Part #2 - 115/80
Part #3 - 95/65


Performance

A: Bench Press (6-3-6-3-6-3)

6 Reps @ 65%
3 Reps @ 70%
6 Reps @ 65%
3 Reps @ 75%
6 Reps @ 65%
3 Reps @ 80%
*2-min rest b/t sets

B: Ring Rows (3xmax reps)

*3 sets of max reps
*90 sec rest b/t sets

C: Metcon (3 Rounds for reps)

4-min AMRAP x 3:
50 Single Unders
10 Power Cleans
10 Burpee BJO 16"/12"

*Rest 4 min b/t
Part #1 - 95/75
Part #2 - 85/65
Part #3 - 75/55