WORKOUT OF THE DAY, JUNE 3RD 2019


Published June 2, 2019


STRENGTH:

#back squats

On the 1:30 x 6 Sets:

On the 0:00... 3 Reps @ 79%
On the 1:30... 1 Rep @ 89%
On the 3:00... 3 Reps @ 82%
On the 4:30... 1 Rep @ 92%
On the 6:00... 3 Reps @ 85%
On the 7:30... 1 Rep @ 95%

Then immediatley into...

2 Sets of 12 @ 52%
Percentage based off our 1RM Front Squat. 

These are stationary "step-back" lunges, with 6 reps on each side (alternating) for the 12 rep total.

Week three of three in this progression, increasing by 2% from last week.

BeachFit will do:

AMRAP 11

6 KB Goblet Squat

6 KB Goblet Lunge (*Scale to no weight)

6 Plank Army Crawlers (Side)

10/8 Cal Bike

WOD:

#18wheeler

AMRAP 18:

18/12 Calorie Bike

15 Wallballs (20/14)

12 Alternating Dumbbell Snatches (50/35)

9 Toes to Bar *Scale to hanging knee raises or dead bugs

CASHOUT:

#body armor

27 Ab Mat Sit Ups (Rx+ GHD Sit-Ups), 25-50' HS Walk or Bear Crawl

21 Ab Mat Sit Ups (Rx+GHD Sit-Ups), 25-50' HS Walk

15 Ab Mat Sit Ups (Rx+GHD Sit-Ups), 25-50' HS Walk

... Directly into:

10-8-6-4-2:

Strict CTB Pull-Ups (Scale to pullups or Ring Rows
Strict Ring Dips (Scale to Bench Dips

 


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