Tuesday

Bed Stuy, Bushwick, Clinton Hill, East Williamsburg, Williamsburg – Cross Training

QOD

What would you name your boat?

Warm-up

Warm-up (No Measure)

2-3 min of Thoracic mobility with a foam roller then foam rollers go away and grab a barbell!

1 set of each, starting with:

15 Banded Face Pulls

10 BB Strict Press

5/5 Split Squats

Then:

15 Banded Lat Pull Downs

10 BB Push Press

10 Alt Jumping Lunges

Then:

20 Shoulder Taps

10 BB Push Jerks

10 Alt Jumping Lunges

Strength

Metcon (Weight)

ON A 12:00 RUNNING CLOCK…

Build to “Moderate-Heavy” Set of the Following Complex*:

1 Push Press

2 Push Jerks

1 Split Jerk

*Bar should come from the ground and be power cleaned to the shoulders.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 4 MINUTES

4 Jerks (155/105)|(115/75)

4 Lateral Burpee Over Bar

-Rest 2:00-

AMRAP x 3 MINUTES

3 Jerks (135/95)|(95/65)

3 Lateral Burpee Over Bar

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Foam Rolling T-Spine

3:00 Foam Rolling Mid/Low Back