So lots of guesses on the old internets right now….keeping with the trend maybe we’ll see 3 dumbbells? maybe barbells will make their first appearance? Increasing weight or some kind of chipper? I think we are going to see some heavy work coming down here soon, what about you guys? Any thoughts before HQ releases some kind of something no-one saw coming?
Workout of the Day
Skill Practice Warm Up: Spend 8 minutes working on ring dip and muscle up progressions
Strength: 6×3 back or box squat – 3 of 15, same weight across, approximately 60 – 70% of max for back squat, 50 – 60% of your back squat max for box squats
Super Set: 6×5 single arm ring row, “across,” scale to the same challenge
Metabolic Conditioning: From Bread to Kvass
8 minute AMRAP
10 push press
15 American Kettlebell swings
Performance: BB 65/95, KB 35/55
Athletic: BB 45/65, KB 25/35
Health: – BB 35/45, KB 20/25
Scaling Guide: 3 – 6 rounds, about 2 min per round.
Scale Up: 85/135lb bar
Compare to August 15,2016