WORKOUT OF THE DAY, JULY 15TH 2019


Published July 14, 2019


STRENGTH:

#stamina squats

Alternating "On the Minute" x 12 (6 Rounds)

Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats

Barbell - 66% of 3-Rep Back Squat or 57% of 1 Rep Back Squat

This is an increase of 3% from last week. Same loading for both lifts. 

BeachFit will do:

Min 1: 6 DB Squats (35/20lbs)

Min 2: 6 DB Alternating Lunges from Hang

WOD:

#tailspin

AMRAP 14:

15 Thrusters (95/65lbs)

30 Double-Unders  *Scale 60 Single Unders

15 CTB Pull-Ups  *Scale to Pullups or Ring Rows

30 Double-Unders

CASHOUT:

#body armor db fun

4 Unbroken Sets:

3 Dumbbell Power Cleans

3 Dumbbell Push Presses

2 Dumbbell Power Cleans

2 Dumbbell Push Presses

1 Dumbbell Power Clean

1 Dumbbell Push Press

*After each set, complete 15 Sit ups or GHD Sit-Ups.  

Aim is to build to a heavy complex with the dumbbells. The entire (12) rep complex must be unbroken, with touch and go repetitions taking place on the power cleans with a single head of each dumbbell touching the ground. Rest as needed between sets, aiming to keep it to 2:00 or less.

 

 

 


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