TUESDAY 6-2-15

Warm-up

15min

  • Agility

Weightlifting

20min                                              (1)

Back Squat:

Form:
A) 10min build to 5RM
B) 10min 5x5 85%

Cons:
A) 10min build to 3RM
B) 10min 5x3 85%

Int:
A) 10min Max Reps @BW
B) 10min 3x70% of reps @BW

  • A: Back Squat 

  • A/Int: Back Squat 

For Intensity have someone count off your top position.  If you break longer than a 3 count your set is over.

  • B: Back Squat 

Metcon

20min

  • Form: Metcon (AMRAP - Rounds and Reps)

15min AMRAP
10 Heavy Ring Rows
10 Deadlifts
10 Box Jumps

record weights in comments

  • Con: Metcon (AMRAP - Rounds and Reps)

18min AMRAP
8 Pull-ups (kip -- strict)
12 Box Jumps (24/20 -- 30/24)
12 KBS (20/12 -- 24/16)

  • INT : TK (AMRAP - Rounds)

20-Minute AMRAP:

8 Strict Pull-ups
8 Box Jumps, 36"
12 Kettlebell Swings, 2 pood

In honor of U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, died on August 8, 2012

To learn more about TK click here