Tuesday 07-21-2020 Workout Of the Day
A. 5 RNFT
5/leg front rack deficit BB lunges
5 BB push press
10 BB hip thrusts @20×2
B. 10 min AMRAP
front rack BB lunges @65/95#*
*EMOM, starting @0:00 perform 3 burpees + 6 KBS @40/60#
score= total lunges in 10 mins
Workout Notes/Intentions: Part A is a strength focus. The deficit lunges will be done with a BB in the front rack (or you can substitute KB in front rack). 5 reps will be performed on one side, before doing the other. A plate can be used to create the deficit. If regular lunges are challenging enough, or the strength or mobility is lacking, do not add a deficit. The push press will be with the same BB as lunges. You may choose to add or remove some weight. You will need to clean the bar for both the lunges and the push press. Barbell hip thrusts will also use the same bar, and a bench or box. You will likely be able to go the heaviest for this movement, so have plates in your square to add for this movement. Tempo will be 2 seconds down, no pause at bottom, explode up, hold for 2 seconds at the top.
Part B will start with 3 burpees + 6 KBS (OH if possible), and then at the top of each minute, you will stop lunging and do 3 burpees and 6 KBS. You do not need to perform the burpees and swings when the final timer goes. Barbell will be in the front rack. Score for this workout is total lunges in the 10 minute period. Pace the burpees and swings so that you can pick up the bar and try to lunge for the remaining time. Any rest should be short; try to move for as much of the 10 minutes as possible.