Tuesday’s Workout: 3-13-18

Conditioning:

Black or RX: 

First, complete 2 rounds of:

20 Push ups

30 Wall balls 20#/14

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:

10 Handstand Push ups

30 Wall balls 20#/14

60 Double unders

 

Rest 3 minutes, then complete 3 rounds of:

8 Shoulder to overhead 115#/75

6 Front racked lunges on each side 115#/75

8 Hang cleans 115#/75

 

Rest 3 minutes, then complete:

50 calories on the Air-Bike or SkiErg

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