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Tuesday

Warm-up
Warm-up
3 minutes Rowing Running Biking
Over All Dynamic Body Activation

1 set:
1:00 row, bike, or ski
10 alternating reach, roll, lift drill
10 PVC pass-throughs
10 alternating elbow to instep

1 set:
1:00 row, bike, or ski
10 alternating reach, roll, lift drill
10 single-arm ring row/arm
10 super-slow air squats (:03 down)

1 set:
1:00 row, bike, or ski
5 ring rows
10 air squats
5 ring rows
10 air squats
5 ring rows
10 air squats

OVERHEAD SQUAT PROGRESSION/ BB
3 overhead-squat initiations
3 above-parallel overhead squats
5 overhead squats
5 overhead squats

Weightlifting
Overhead Squat (8 Min E2MOM Build to heavy 3-rep)
Power Snatch from the deck.

Metcon
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 12:
9 ring rows
3 overhead squats (65/95 lb)
9 ring rows
6 overhead squats
9 ring rows
9 overhead squats
– Continue the pattern of adding 3-reps to the overhead squats until time expires.

INTERMEDIATE
AMRAP 12:
9 ring rows
3 overhead squats (55/75 lb)
9 ring rows
6 overhead squats
9 ring rows
9 overhead squats
– Continue the pattern of adding 3-reps to the overhead squats until time expires.

BEGINNER
AMRAP 12:
9 ring rows
3 overhead squats (35/45 lb)
9 ring rows
6 overhead squats
9 ring rows
9 overhead squats
– Continue the pattern of adding 3-reps to the overhead squats until time expires.

INTENDED STIMULUS
Finish set of 18 overhead squats.
Advanced athletes should push to finish the set of 24 overhead squats.
Maintain unbroken overhead squats and ring rows for as many sets as possible.
Complete each set of ring rows in 2 sets or less.

Cool Down
2 sets:
10 Cuban presses (PVC)
10 Y-raises (use small plates)
10 T-raises (use small plates)

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