Wednesday’s Workout: 9-27-17

Strength:

 

Black:  Bench Press

7 reps @ 75% of 1 RM

5 reps @ 80% of 1 RM

3 reps @ 85% of 1 RM

1 rep @ 90% of 1 RM

AMRAP @ 75% of 1 RM

 

Green: Landmine press

12 reps with a moderate weight

10 reps with a small amount of weight added

8 reps with a small amount of weight added

6 reps with a small amount of weight added

AMRAP with the weight you used in the first set

 

Conditioning:

Black or Rx: Complete 5 rounds for time:

10 Toes to bar

10 Burpees

10 Calories on the rower  / or run 200 meters

 

Green or Scaled: Complete 5 rounds for time of:

10 hanging knee raises / hanging straight leg raises / PUBAMS

10 Squat thrusts

10 Calories on the rower

 

Blue or Rx+:  Complete 5 rounds for time of:

10 Toes to bar

10 Burpees

10 Calories on the Air-Bike

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