Tuesday’s Workout: 11-14-17

Strength:

Work through your Performance Template or:

Black: Wendler style Back Squats: Take 90% of your 1RM to calculate the following percentages:

Set 1: 5 reps at 70% of 1 RM

Set 2: 3 reps at 80% of 1 RM

Set 3: AMRAP at 90% of 1 RM

 

Green: Wendler style goblet squats. Use one KB higher from last week!

Set 1: 8 reps with a moderate weight KB

Set 2: 5 reps with a moderate / heavy weight KB

Set 3: AMRAP with a “Heavy” KB

 

Blue: Wendler Style sprints on the Air-bike

Set 1: 18 calorie sprint

Set 2: 13 calorie sprint

Set 3: As many calories as possible in 75 seconds

 

Conditioning: Complete the following:

Black or RX: 3 Rounds for time of:

50 Double-unders

15 Toes-to-bar

10 Front Squats 95#/65

Green or scaled: 3 Rounds for time of:

150 Single-unders

15 Hanging knee raises / hanging straight leg raises / PUBAMS

10 Goblet Squats 70#/53

Blue or RX+: 3 Rounds for time of:

50 Double-unders

15 Toes-to-bar

10 Front Squats 135#/95

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