Friday’s Workout: 12-1-17

Strength: For all strength options, complete 10 minutes of an every minute, on the minute scheme for 10 minutes.

From minutes 1-4, complete 3 reps each minute

From minutes 5-7, complete 2 reps each minute

From minutes 8-10, complete 1 rep each minute

Start at 75% of 1 RM and add weight as you feel you can. The goal is to end the EMOM with a heavy (90%+) single.

 

Black: Power Clean

Green: Deadlift If you are on the newer side, go by feel, and increase the load slowly.

Blue:  Squat clean

 

Conditioning:

Black or Rx:  Partner workout! One person works, while one person rests:

From 0- 3 minutes, complete as many Thrusters 75#/55 as possible

From 3-6 minutes, complete as many double unders as possible

From 6-9 minutes, complete as many calories on the rower as possible

 

Green or Scaled: Partner workout! One person works, while one person rests:

From 0- 3 minutes, complete as many bucket tosses 20#/15 as possible

From 3-6 minutes, complete as many Single unders as possible

From 6-9 minutes, complete as many calories on the rower as possible

 

Blue or Rx+: Partner workout! One person works, while one person rests:

From 0- 3 minutes, complete as many Thrusters 95#/65 as possible

From 3-6 minutes, complete as many double unders as possible

From 6-9 minutes, complete as many calories on the Air-bike as possible

 

Leave a Reply

Your email address will not be published. Required fields are marked *