11.22.19

Friday, November 22, 2019

“Integrity is not a noun. It’s a verb.”

WORKOUT OF THE DAY

"Singled Out"

On the Minute x 9:
1 Tempo Front Squat

Tempo:
* 5 Seconds Down
* 2 Second Pause
* Aggressively Stand

Sets 1-3: 60%
Sets 4-6: 64%
Sets 7-9: 68%

THEN

3 Rounds:
1 Minute Wallballs (30/20)
1 Minute Single Arm Dumbbell Snatches (70/50)
1 Minute Box Jumps (24/20)
1 Minute Single Arm Dumbbell Hang Clean and Jerks (70/50)
1 Minute Calorie Row
1 Minute Rest

"Singled Out"

On the Minute x 9:
1 Tempo Front Squat

Tempo:
* 5 Seconds Down
* 2 Second Pause
* Aggressively Stand

Sets 1-3: 60%
Sets 4-6: 64%
Sets 7-9: 68%

THEN

3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Single Arm Dumbbell Snatches (50/35)
1 Minute Box Jumps (24/20)
1 Minute Single Arm Dumbbell Hang Clean and Jerks (50/35)
1 Minute Calorie Row
1 Minute Rest

"Singled Out"

On the Minute x 9:
1 Tempo Front Squat

Tempo:
* 5 Seconds Down
* 2 Second Pause
* Aggressively Stand

Sets 1-3: 60%
Sets 4-6: 64%
Sets 7-9: 68%

THEN

3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Single Arm Dumbbell Snatches (50/35)
1 Minute Box Jumps (24/20)
1 Minute Single Arm Dumbbell Hang Clean and Jerks (50/35)
1 Minute Calorie Row
1 Minute Rest

Leave a Reply

Your email address will not be published. Required fields are marked *