Tuesday’s Workout: 3-12-19

Conditioning: “Turkey Club”

Black or RX: 

First, complete 2 rounds of: 

20 Push ups 

30 Alternating Dumbbell snatches 50#/35 (total)

60 Double unders 

Rest 3 minutes, then complete 3 rounds of:  

8 Shoulder to overhead 95#/65 

6 Front racked lunges on each side 95#/65

8 Hang cleans 95#/65

Rest 3 minutes, then complete: 

50 calories on the rower 

Green or Scaled:

First, complete 2 rounds of: 

10 Assisted Push ups 

30 Air Squats  

180 Single unders  

Rest 3 minutes, then complete 3 rounds of:  

8 Ring rows

6 Goblet lunges on each leg 70#/53

12 Kettlebell swings 70#/53

Rest 3 minutes, then complete: 

50 calories on the rower 

Blue or RX+: First, complete 2 rounds of: 

8 Handstand Push ups 

20 Alternating Dumbbell Snatches 70#/50

60 Double unders 

Rest 3 minutes, then complete 3 rounds of:  

8 Shoulder to overhead 115#/80

6 Front racked lunges on each side 115#/80

8 Hang cleans 115#/80

Rest 3 minutes, then complete: 

50 calories on the Air-Bike or SkiErg

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