09-03-2019 Tuesday TAC FIT WOD
STRENGTH WOD
15 MINS OF:
- SPLIT JERKS 5X3 (WORK UP TO A HEAVY FINAL SET)
WOD
12 MIN AMRAP (AS MANY ROUNDS AS POSSIBLE) OF:
- ASSAULT BIKE 10 CALS FOR MEN / 8 CALS FOR WOMEN (OR) 200 METER SPRINTS
- 12 PULL UPS (OR) 36 BAND PULL DOWNS
- 15 WALL BALLS (OR) 15 DB SQUAT TO PRESSES
UPPER BODY BUILD WORKOUT
- A1) BARBELL BENCH PRESS 4X15 @45% OF 1RM
- A2) DB BENCH PRESS 4X7 @70% OF 1RM
- B1) EZ BAR CURLS 3X5 (1 AND 1/2 REPS)
- B2) TRICEP SINGLE ARM OH EXT 3X8 EACH ARM
- C1)CHIN-UP 3XMAX REPS
- C2) HANG MUSCLE CLEAN TO OH PRESS 3X10
- C3) DB FRONT DELT RAISE 3X10
- C4) SOTS PRESS 3X5
- D) 100 PUSH-UPS AS FAST AS POSSIBLE