WORKOUT OF THE DAY, NOVEMBER 29TH 2019


Published November 28, 2019


STRENGTH: (20 minutes)

#frontsquats

On the Minute x 9: 
1 Tempo Front Squat

Tempo: 

* 5 Seconds Down
* 2 Second Pause
* Aggressively Stand

Sets 1-3: 63%
Sets 4-6: 67%
Sets 7-9: 71%

BeachFit will do:

**BeachFit will do DB Squat or KB Goblet Squat with same tempo

Then, right into...

#deadlifts

On the Minute x 7

Tempo: 

5 Seconds Up
5 Seconds Down

Sets 1-4: 45-50-55-60%
Sets 5-7: Build to a Moderately Heavy Single

**BeachFit will do DB Deadlifts or KB Deadlifts with same tempo

WOD:

#steamroller

For Time:

25/20 Assault Bike, 30/21 Cal Row, or 1k Bike Erg, 15 Chest to Bar Pull-ups, 2 Deadlifts (315/225lbs) *Scale to something can do 10+ reps or approx 70% of 1RM

25/20 Assault Bike, 30/21 Cal Row, or 1k Bike Erg, 15 Chest to Bar Pull-ups, 4 Deadlifts

25/20 Assault Bike, 30/21 Cal Row, or 1k Bike Erg, 15 Chest to Bar Pull-ups, 6 Deadlifts

25/20 Assault Bike, 30/21 Cal Row, or 1k Bike Erg, 15 Chest to Bar Pull-ups, 8 Deadlifts

25/20 Assault Bike, 30/21 Cal Row, or1k Bike Erg, 15 Chest to Bar Pull-ups, 10 Deadlifts

 

 


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