November 8, 2016
TUESDAY!
STRENGTH: (12:00)
Strict Press!
Take 90% of your 1 rep MAX (optional: add #5), then perform the following:
75%x5
85%x3
95%x1+(AMRAP)
*Drop down to 50% (of your 1RM or 90%) and perform AMRAP (no rebounding).
*Clips are required. De Load with care.
SCALE DOWN OPTION:
2 rep semi heavy Push Press!
STRENGTH ALTERNATIVE:
12:00 – 15:00 AMRAP!
10 Ball Slams #30/15
25 Dubs (100 Singles)
50 Bicycle Kicks
MET CONs): 16:00 Clock!
A) 7:00 AMRAP!
Goal: 4R+! Try and complete the bike or row in less than 1:00 every round and each round in sub 2:00!
E:
15/12 Calorie Bike
10 Box Jump Overs “30/24
RX:
16/13 Calorie Row (4)
12 Box Jump Overs “24/20
SCALED:
12 Box Jump Overs “24/20
(12 Alt. Step Ups Only)
14/11 Calorie Row (4)
REST 2:00!
B) 7:00 AMRAP!
Goal: 3R-4R+! Try and perform the OHL UB if possible and complete each round in sub 2:15!
E:
200 M Run
16 OH Lunges #115/75
RX:
16 OH Lunges #95/65
200 M Run
SCALED:
16 OH Lunges #75/45
(16 OHL #45/35 BP or BNL)
200 M Run