WORKOUT OF THE DAY, APRIL 9TH 2018


Published April 8, 2018


Here we go Monday!!!

#primer (8 Min)

3 Sets

6 Single-Leg Lateral Box Step Ups, each side (Video)

Farmers Carry with DB’s or KB’s to Drive (50m) (53/35lbs)

STRENGTH:

#back squats  (On the 2:00)

Set #1 – 6 Back Squats @ 67% of 1RM Back Squat

Set #2 – 4 Back Squats @ 72% of 1RM Back Squat

Set #3 – 2 Back Squats @ 77% of 1RM Back Squat

Set #4 – 6 Back Squats @ 72% of 1RM Back Squat

Set #5 – 4 Back Squats @ 77% of 1RM Back Squat

Set #6 – 2 Back Squats @ 82% of 1RM Back Squat

Set #7 – 6 Back Squats @ 77% of 1RM Back Squat

Set #8 – 4 Back Squats @ 82% of 1RM Back Squat

Set #9 – 2 Back Squats @ 87% of 1RM Back Squat

BeachFit will do:

AMRAP 18

12 Hand to Hand KB Swings  

10 KB Goblet Squats

8 Pushups

10/8 Cal Bike

WOD:

#bruh

3 Giant Sets:

10 Dumbbell Bench Press  

30s Max Double-Unders **Shooting for 60

10 Deadlifts  *BeachFit KB Deadlifts

30s Max Double-Unders

20 Dumbbell Bent Over Rows, 10 each side (Video)

Rest as needed between sets, but aim to not exceed more than 2:00. On the weight selections – we are looking for a moderate load – something we can cycle unbroken on all three rounds, but challenging. Free to climb in weight between rounds, but technique is far more important here than loading.

CASHOUT:

30 Banded Pull aparts

10-15 Sec L-Sit (Rx+Hanging L Sit)


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