October 11, 2016
TUESDAY!
STRENGTH: (15:00)
Back Squats!
Take 90% of 1RM (optional: add 10#), then perform the following:
70%x3
80%x3
90%x3+(AMRAP)
Clips are required. De load with care!
SCALED DOWN OPTION:
3 Rep Semi Heavy Back Squats!
STRENGTH ALTERNATIVE:
12:00 AMRAP!
10 Back Squats #95/65 (10 DB Front Squats #35/25 or 15 Air Squats)
15/12 Calorie Bike
30 Alt. Plank Hold Shoulder Taps
MET CON: 15:00 Clock!
E: 5RFT!
2 Ring Muscle Ups
4 C2R Pull Ups
2 TTR
Note: Bar = RX but will be noted on the whiteboard!
8 Alt. (Single Arm) KB Hang Squat Cleans #70/53 (w/strike)
RX: 5RFT!
8 Alt. (Single Arm) KB Hang Squat Cleans #53/35 (w/strike)
Men:
4 C2B Pull Ups
2 Pull Ups
4 TTB
Women:
2 C2B Pull Ups
4 Pull Ups
4 TTB
SCALED: AMRAP!
10 Alt. (Single Arm) KB Hang Squat Cleans #44/25 (w/strike)
4 Pull Ups
4 TTB
MOD:
10 Alt. (Single Arm) KB Clean & Press #44/25 (from the ground)
12 TTR, Hanging Knee Raises (No Banded Pull Ups), Ring Rows or 15 Hollow Rocks