Tuesday’s Workout: 11-6-18

Strength:

Performance Challenge: Work through your template!

Strength: Back Squat:

Set 1: 9 reps @ 75% of 1 RM

Set 2: 7 reps @ 80% of 1 RM

Set 3: 5 reps @ 85% of 1 RM

Set 4: 2 reps @ 90% of 1 RM

Rest as needed in between sets

 

Green: Goblet Squat

Set 1: 15 reps

Set 2: 13 reps

Set 3: 11 reps

Set 4: 9 reps

Rest as needed in between sets

 

Conditioning: Sprints on the Air-bike

Set 1: 27 calories sprint

Set 2: 22 calorie sprint

Set 3: 17 calorie sprint

Set 4: 12 calorie sprint

Rest as needed in-between sets

 

Conditioning: “Network Fight”

Complete the following:

Black or RX: 3 Rounds for time of:

4 Squat cleans 135#/95

12 Push ups

16 Toes-to-bar

 

Green or scaled: 3 Rounds for time of:

8 KB squat cleans 70#/53

10 Assisted push ups

16 Hanging knee raises / hanging straight leg raises / PUBAMS

 

Blue or RX+: 3 Rounds for time of:

4 Squat cleans 165#/110

8 Handstand push ups

16 Toes-to-bar

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