Workout of the Day
METCON
Every 5 min x 5 Rounds:
Floater Exercise (Pick One)*
16 alt/8ea Med Ball Rotational Slams (12/10/8#)
400m Run/Row/Ski or 1000m Bike
Floater Exercise Options
A. 10-15 Push ups
B. 10-15 Dual DB Front Squats (for front squats on Tuesdays)
C. 10-15 V-Ups
D. 8 ea Single Arm KB Suitcase Deadlift
Notes
If you participated in Murph yesterday, use light to moderate loading to shake off the soreness today. If you’re feeling fresh, then choose a challenging weight or variation for your floater movement and a little more intensity to your cardio machine work.
Floater options A/B are good if you did not do Murph yesterday. Options C/D are better choices if you did!
STRENGTH
Every 90 Sec x 8 Sets
1 Turkish Get Up on Each Arm
Notes
Newer athletes to the movement should start with very light loads and work on the coordination and sequence of the movement. Athletes who are comfortable where can build progressively in load as desired for a good challenge today.
Programming Template: Week 3/8
Murph Heats!
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