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Tuesday

Warm-up
Warm-up
2 minutes Rowing Running Biking
Front rack opener activation PVC

Then "Tabata " Core Alternate 8 Sets of:
:20 Bicycle crunches
:10 Rest
:20 6 Glute bridge

1 set:
30 high knees in place
30 butt-kickers in place
2 Samson lunge stretches (:05/side)
10 alternating Samson lunges

1 set:
30 high knees in place
30 butt-kickers in place
2 Cossack squat stretches (:05/side)
10 Cossack squats

1 set:
:30 alternating scorpion stretch
:30 hand release knee push-up

FRONT SQUAT REVIEW /PVC BB
3-5 hands-free front squats
2-3 front-squat initiations
2-3 front squats to above parallel
5-8 front squats .

FRONT SQUAT BUILDUP | 7:00
1 set:
10 front squats
8 front squats
7 front squats
5 front squats
– Rest 1:00 between sets and build in load to 5 reps at workout weight or above.

GHD-WEIGHTED SIT-UP REVIEW} 4:00
1 set:
5-10 sit-ups (GHD or weighted 15/25#BP )

PRIMER MINI ROUND | 3:00
1-2 sets:
5 sit-ups (GHD or weighted 15/25#BP )
3 front squats (workout weight)

Metcon
Metcon (Time)
RX
For time:
42 GHD sit-ups/ Weighted Situp 15/25#BP
21 front squats (125/185 lb)
30 GHD sit-ups
15 front squats
18 GHD sit-ups
9 front squats

INTERMEDIATE
For time:
21 GHD sit-ups/ Weighted Situp 15/25#BP
21 front squats (95/135 lb)
15 GHD sit-ups
15 front squats
9 GHD sit-ups
9 front squats

BEGINNER
For time:
21 sit-ups
21 front squats (55/75 lb)
15 sit-ups
15 front squats
9 sit-ups
9 front squats

INTENDED STIMULUS
Finish in 8:00-12:00.
Load should feel heavy but allow for sets of 6-7 reps throughout the workout.
Complete the first two rounds of squats in 2-3 sets, and the round of 9 in 1-2 sets.
If completed, look back at workout 220321 (March 21) for comparison with a similar workout that used thrusters.
Spend no more than 2:30 on the first set of sit-ups.

Cool Down
2 sets:
:30 pigeon stretch/leg
:30 couch stretch/leg

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