Tuesday – Health


– Strength: Repetition work today for the upper-body. All sets should be challenging, but execution should be perfect. Superset both movements resting 45s between each movement until you’ve done 4 total sets of each.

– Metcon: Chipper today that involves proficiency with double unders and managing shoulder/ab fatigue. This workout involves mainly local movements so breaking sets before you hit failure should be your main goal today. There is 60s between each segment of this workout which is only enough rest to get your heart-rate down slightly.


1a) JM Barbell Presses : 4 x 10. Rest 45s.

1b) 1-Arm KB Row w. a pause (2 count): 4 x 10 ea. Rest 45s. *Use one weight for all sets.


For time (Minus 2 minutes of total rest):

150 Single Unders

50 Push-ups

50 Sit-ups

Rest 60s

100 Single Unders

50 Walking Goblet Lunges (35, 25)

50 SDHP (35, 25)

Rest 60s

50 Single Unders

50 Ring Rows

50 Hollow Rocks

22:00 Cap


Shoulder Circuit #2 : 3 x 10-15 each. Rest 60s.

– Lateral Raise + Front Raise + Cuban Press

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