Workout of the Day


July 9, 2019

Sport

A: Front Squat (8 | 6 | 4 | 3)

*Hip Ext. rotation stretch
*2-3 min rest b/t sets

*8 reps @ 65%
*6 reps @ 70%
*4 reps @ 75%
*3 reps @ 80%

B: Metcon (6 Rounds for weight)

Power Clean OTM - 6x2

*x2 reps on the minute for 6 total sets
*Try to increase wt from previous weeks

C: Metcon (AMRAP - Reps)

3 sets for max reps:
:30 Row (Cals)
:30 rest
:30 Sit Ups
:30 rest
:30 Renegade Rows 35/25
:30 rest
:30 C2B Pull Ups


Performance

A: Front Squat (8 | 6 | 4 | 3)

*Hip Ext. rotation stretch
*2-3 min rest b/t sets

*8 reps @ 65%
*6 reps @ 70%
*4 reps @ 75%
*3 reps @ 80%

B: Metcon (6 Rounds for weight)

Power Clean OTM - 6x2

*x2 reps on the minute for 6 total sets
*Try to increase wt from previous weeks

C: Metcon (AMRAP - Reps)

3 sets for max reps:
:30 Row (Cals)
:30 rest
:30 Sit Ups
:30 rest
:30 Renegade Rows 25/15
:30 rest
:30 Ring Rows