Monday, September 24th, 2018

WORKOUT OF THE DAY

-

-

-

Complete the following within a 10 Minute Time Cap:

-

21-15-9

Push Press 135/95

12-9-6

Burpee box Jumps overs

-

**This workout calls for minimum pacing. High intensity with very little rest between sets is the way to go. This workout should take an average of 5-7 minutes to complete. There will be a 10 minute cap.***

-

***Choose a weight on the barbell that will allow you to cycle the bar for AT LEAST 6 consecutive reps under stress**

-

**Choose a height that will allow you to keep moving on those burpee box jumps. The goal is to keep the intensity up and the heart rate pumping throughout the whole workout.**

-

-

Then,

-

Back Squats

-

Minute 0:

4 Back squats @40%

-

Min 1:30:

4 back squats @50%

-

Min 3:00:

4 Back Squats@60%

-

Min 4:30, 6:00, 7:30, 9:00:

4 Back squats@70%

29 views0 comments

Recent Posts

See All

4 Rounds Run 400 Meters 15 Deadlifts @155/115 12 Box Jumps @30/24 2 Rope Climbs

WORKOUT OF THE DAY 6 Min AMRAP 250 Meter row 12 Push ups 20 Bodyweight Situps 6 Min AMRAP 6/4 Calorie Bike 12 KB swings @55/35 6-6 one arm KB push Press @55/35 6 Min AMRAP 30 Double unders 12 Toes to

WORKOUT OF THE DAY Complete The following: Run 800 M 5 Rounds 20 Wall balls 12 Power Cleans 9 burpee box jumps Run 800 meters