Tuesday 11-14-17

Monday, November 13, 2017

Strength: 
From 0:00 to 6 Mins: 
Every 2 Mins for 6 Mins: 

6 to 10 Kettlebell Deadlifts (smooth tempo) 
6 to 10 Kettlebell Russian Swings   
6 to 10 Left Arm KB Thrusters  (squat to med ball) 
6 to 10 Right Arm KB Thrusters 
- use down time to load your barbell for the emom below  

 

Set 1 is 6 Reps
Set 2 is 8 Reps 
Set 3 is 10 Reps  

 

From 6:00 to 12:00 Mins: 
Odd Min: 5 Deadlifts @ 115/75 + 5 Wall Balls    
Even Min: 5 Toes to Bar + 3 Thrusters @ 115/75  
- scale this emom as needed  
+
From 12:00 to 14 Mins:  
- HYDRATION/REST   

From 14:00 to 32 Mins (18 Min Time Cap): 
Workout: 

50 Deadlifts @ 115/75  
50 Wall Balls @ 20/14   
15 Bar or Ring Muscle Ups (see scaling below) 
50 Box Jumps- Step Downs 24/20" 
50 Toes to Bar 
15 Thrusters @ 115/75 

 

Score: add 1 second to the time cap for every rep not complete. Feel free to self stagger. 

 

Scale the muscle ups to 30 Kipping Pull Ups and 30 Ring Dips or Push Ups.  

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