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Workout of the Day

Workout of the Day

2019-01-27 10:00:00.000000
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–>

1/28/19

Front Squat (On the 1:30 x 6 Sets:)
Set #1 – 3 Reps @ 75%
Set #2 – 2 Reps @ 80%
Set #3 – 1 Rep @ 85%
Sets #4+5+6 – 1 Rep @ 90-94%

After each set, complete 30 sec HS Hold

Metcon (AMRAP – Reps)
"Life Jacket" Part #1
AMRAP 5:
27/21 Calorie Row
27 Thrusters (115/80)
27 Chest to Bar Pull-Ups

Rest 5:00

"Life Jacket" Part #2
AMRAP 5:
21/15 Calorie Row
21 Thrusters (95/65)
21 TTB

Rest 5:00

"Life Jacket" Part #3
AMRAP 5:
15/12 Calorie Row
15 Thrusters (75/55)
15 Pull-Ups

Metcon (Time)
Max plank hold, equal rest, then 1 minute of max abmat sit-ups.

For example, if you do a 40 second plank, you’ll rest for 40 seconds and then begin your 1 minute of as many abmat sit-ups as you can. Planks will be done on forearms and toes. The athlete may not raise the hips, and must keep the core engaged. If form is broken, the clock stops and the athlete will then commence the rest period before the sit-ups. On the sit-ups, the hands must touch the floor and at the top of the sit-up, the shoulders should be in front of the hips to count as a full repetition.

Just enter the seconds, and plank holds will be scored as follows:
30 seconds = 5 points
45 seconds =10 points
60 seconds = 15 points
75 seconds = 20 points
90+ seconds = 25 points

Metcon (AMRAP – Reps)
1 minute AMRAP abmat situps immediately after rest following planks.

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