Tuesday 9.15.20

WORKOUT Of THE DAY

EMOM 12:00
A: 8 Touch and Go Deadlifts
B: :30 Max reps Alternating 2 Step

Notes:
6 sets of each movement. Weight on the bar should go up, technique permitting.
If you did yesterday’s programming and don’t want to jump rope again perform a :30 plank
DL: Perform these as one unbroken set with a light touch on the ground. Focus on a controlled and deliberate descent each rep.
JR: Count one leg as a rep. Alt 2 steps at speed can be just as hard, if not harder than double-unders.

20:00 Circuit of:
6 Strict or 12 Kipping Pull-Ups
12 DB DB Curls
1:00 max cals Air Bike

Notes:
Perform the three movements in quick succession then rest as needed before going again. Attempt to get 5+ Rounds Within the 20:00 window.
Pull-Ups:  You can perform kipping or strict pull-ups. Strict scaling options: 6 strict / 6 banded /8 Self Assisted
Curls: Chase the PUMP
Bike: Intensity should increase each round. Perform the first round at what feels like 80% intensity, this should be very unpleasant.

MetCon

20:00 EZ Pace
5 Single Arm Turkish Sit – Ups (Right)
3 Turkish Get Ups (Right)
5 Single Arm Turkish Sit – Ups (Left)
3 Turkish Get Ups (Left)
10 NP Burpees
10ea Single Arm KB/DB Swings
:30 Goblet Wall Sit w/Pulse

Strength

A1. Single Arm Suitcase Deadlift
3 x 5 – 15 Reps Each
A2. Single Arm Gorilla Row
3 x 5 – 15 Reps Each

Warm-Up

3 Rounds:
10 Alternating Stationary Lateral Lunges
10 Supine Leg Raises
10 Prone Cobras

Strength

4-5 sets each of:
1) 8e Goblet Reverse Lunges
2) 8e Overhead Presses
3) 16 Alternating Shoulder Taps

*Rest about :30-1:00 between exercises

Conditioning

12 Minutes of Continuous Effort:
6 No-Push Up Burpees
9e Single Arm Swings
12 Squats