Workout of the Day
A.
Every 2 minutes, for 16 minutes (8 sets), complete:
Front Squat
*Set 1 – 3 reps @ 80%
*Set 2 – 2 reps @ 85-90%
*Set 3 – 1 rep @ 90-95%
*Set 4 – 5 reps @ 85%
*Set 5 – 5 reps @ 80-85%
*Set 6 – 5 reps @ 75-80%
*Set 7 – 5 reps @ 70-75%
*Set 8 – 5 reps @ 70%
B.
Five sets of:
Unsupported Seated Strict Press x 4-5 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
Go up in weight from last week – a good goal would be a 5% increase.
C.
MEN & WOMEN 40-49
Five rounds for time of:
5 Bar Muscle Ups
10 Power Cleans (170/115 lbs)
Run 400 Meters
MEN & WOMEN 50-59
Five rounds for time of:
4 Bar Muscle Ups
8 Power Cleans (155/105 lbs)
Run 400 Meters
MEN & WOMEN 60+
Five rounds for time of:
8 Chest-to-Bar Pull-Ups
8 Power Cleans (135/95 lbs)
Run 400 Meters
D.
Three sets of:
Chinese Plank Hold x 45-60 seconds per side
Rest 90 seconds
Supine Ring Row x 8-12 reps @ 2111
(get as horizontal as possible and stick strictly to the tempo)
Rest as needed