Wednesday- October 24th

October 24, 2018

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

            *Quad Pulls
            *Inchworm x 10

            *WARM UP YOUR SQUAT, BENCH PRESS, AND DEADLIFT TO AT LEAST 70% 

 

 

 

A. “Slot Machine”

Teams of 3 (divide work however you choose)

AMRAP 7:00

50 Back Squats (135/95)  *Scaled weight option : (115/80)

50 Back Squats (185/135)  (135/95)

AMRAP Back Squats (225/155)  (155/105)

rest 3 minutes

 

AMRAP 7:00

50 Bench Press (135/95)  (95/65)

50 Bench Press (155/105)  (115/80)

AMRAP Bench Press (185/115)  (135/95)

rest 3 minutes

 

AMRAP 7:00

50 Deadlifts (185/135)  (135/95)

50 Deadlifts (225/155)  (155/105)

AMRAP Deadlifts (275/185)  (185/135)

 

Score is total reps at final bars.

 

 

C. Buy-out

Single-leg Hip Bridge  x 15 each @30X1
2 Minutes of foam rolling wherever you need it: Low back, pec, quad, etc.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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