Wednesday July 24th 2019

By July 23, 2019Workout of the Day

Wednesday

Warm-Up.
Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Banded Squats
*Station 4 – Side Plank Hold

Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.

A.
Every 2 minutes, for 16 minutes (8 sets) of:
Tempo Front Squat x 2 reps @ 32X1

Build over the course of the 8 sets, reaching a heavy double by the sixth set, and repeating that weight for sets seven and eight as well. All sets should be heavier than those performed on July 3, 2019.

B.
Every 8 minutes, for 24 minutes (3 sets) for times of:
25/20 Calories of Rowing
10 Front Squats (175/115 lbs)
10 Burpee Box Jump-Overs (24″/20″)

Boom Lite

Warm-Up.
Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Banded Squats
*Station 4 – Side Plank Hold

Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.

A.
Every 2 minutes, for 16 minutes (8 sets) of:
Tempo Front Squat x 3 reps @ 32X1

Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well. All sets should be at least 5% heavier than those performed on June 26, 2019.

B.
Every 8 minutes, for 24 minutes (3 sets) for times of:
20/15 Calories of Rowing
15 Goblet Squats
10 Burpees
100 Meter Run