WORKOUT OF THE DAY, APRIL 16TH 2018


Published April 16, 2018


PRIMER:

3 Sets

8 Suitcase Deadlifts, each side (Video)

8 Double-Kettlebell Front Rack Step-Ups, 4 each leg (Video)

STRENGTH:

Back Squats

Every 2 min

Set #1 – 6 Back Squats @ 69% of 1RM Back Squat

Set #2 – 4 Back Squats @ 74% of 1RM Back Squat

Set #3 – 2 Back Squats @ 79% of 1RM Back Squat

Set #4 – 6 Back Squats @ 74% of 1RM Back Squat

Set #5 – 4 Back Squats @ 79% of 1RM Back Squat

Set #6 – 2 Back Squats @ 84% of 1RM Back Squat

Set #7 – 6 Back Squats @ 79% of 1RM Back Squat

Set #8 – 4 Back Squats @ 84% of 1RM Back Squat

Set #9 – 2 Back Squats @ 89% of 1RM Back Squat

BeachFit will do:

AMRAP 18

14 Hand to Hand KB Swings  

12 KB Goblet Squats

10 Pushups

10/8 Cal Bike

WOD:

#twoforone

Part 1

3 Sets:

10 Deadlifts

15 Dips  (Rx+ Parallel Bar Dips or Ring Dips)

20 Weighted Ab Mat Sit Ups  (Rx+GHD Sit-Ups )

Part 2

3 “Giant” Sets:

Max Bodyweight Bench Press  

*On the bench press, we are looking for a minimum of 5 reps per round. Let’s modify the weight selections to achieve the stimulus.

200m Kettlebell Carry*

On the KB Carry, change our positioning of the KB’s every 50 meters. Choose a load that allows each 50 meter segment below to be completed unbroken.

0-50m – At the hang (“Farmers Carry”)

50-100m – Front Rack position (shoulders)

100-150m – At the hang (“Farmers Carry”)

150-200m – Front Rack position (shoulders)

 

 

 

 


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