Tuesday
Clinton Hill, East Williamsburg, Williamsburg, Bed Stuy, Bushwick – HYBRID | 50
Warm-up
Warm-up (No Measure)
EMOM x 6 MINUTES
MIN 1 – 100m Run + Max Up-Downs
MIN 2 – 10 Air Squats + Max Plank Hold
Into…
1 ROUND
10 Groiners
10 Bootstrappers*
10 Good Morning
Into…
1 ROUND
6 Body Weight Kang Squats**
6 Body Weight Cossack Squats
6 Tempo Goblet Squats (2211)
*Athletes will grab toes, with legs straight, and drop to the bottom of the Squat. The athlete will spend :03 seconds in the bottom of the Squat before straightening their legs again and repeating.
**Complete a Good Morning (slight bend of the knees with a hinge forward to stretch the hamstrings) and then drop to a Squat. From there hips rise to the top of the Good Morning and then you will stand up before repeating the process.
Strength
Back Squat (10×4)
EMOM x 10 MINUTES
4 Back Squats*
*Increase weight every other round. Keep weight moderate.
(Score is Weight)
Strength – HOME
Metcon (Weight)
EMOM x 10 MINUTES
6 Tempo Goblet Squats (32X1)
(Score is Weight)
Workout
“THE REGULATOR” (Time)
FOR TIME
750m Row
10 Thrusters (95/65)
500m Row
20 Thrusters
250m Row
30 Thrusters
Workout – HOME
Metcon (Time)
FOR TIME
600m Run
15 DB Thrusters
400m Run
25 DB Thrusters
200m Run
35 DB Thrusters
(Score is Time)