Tuesday’s Workout: 8-13-19

Strength: Add a small amount of weight onto your sets from last week!

Front Squats: Complete the following:

5 reps @ 80%

3 reps @ 85%

1 rep at 90%

3 reps @ 85%

5 reps @ 80%

Olympic Lifting Option: Power or squat clean:

3 reps @ 80%

2 reps @ 85%

1 rep @ 90%

2 reps @ 85%

3 reps @ 80%

Green Option: Goblet Squats

11 reps: light to moderate weight

9 reps: heavier weight

7 reps: heavy weight

9 reps: heavier weight

11 reps: Light to moderate weight

Conditioning: “Panda Watch”

Black or RX: Complete the following for as many rounds and reps as possible:

2 minute AMRAP of:

4 Thrusters 115#/80

20 Double unders

Rest 1 minute, then:

2 minute AMRAP of:

8 Thrusters 95#/65

30 Double unders

Rest 1 minute, then:  

2 minute AMRAP of:  

12 Thrusters 75#/55

40 Double unders

Green or Scaled: Complete the following for as many rounds and reps as possible:

2 minute AMRAP of:

4 KB squat cleans 80#/62

40 Single unders

Rest 1 minute, then:

2 minute AMRAP of:

8 KB squat cleans 70#/53

50 Single unders

Rest 1 minute, then:  

2 minute AMRAP of:  

12 KB squat cleans 53#/35

60 Single unders

Blue or RX+: Complete the following for as many rounds and reps as possible:

2 minute AMRAP of:

4 Thrusters 135#/95

20 Double unders

Rest 1 minute, then:

2 minute AMRAP of:

8 Thrusters 115#/80

30 Double unders

Rest 1 minute, then:  

2 minute AMRAP of:  

12 Thrusters 95#/65

40 Double unders

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