Friday – 1/31/2020

The Workout for Friday is:

STRENGTH
Every 2 minutes, for 10 minutes (5 sets)
Back Racked Reverse Lunge x 3 reps /leg
*Perform all 3 reps on one leg before switching. As always quality over quantity. We want you to get heavy today, but you cannot compromise you positions for a little more weight.

METCON
AMRAP x 10
-3 Burpee Box Jump Overs
-3 Deadlifts (155/105)(Rx+ 225/155)
-6 Burpee Box Jump Overs
-6 Deadlifts
-9 Burpee Box Jump Overs
-9 Deadlifts
-12/12, Etc, Etc,

*To make a little more cardio biased, feel free to sub the deadlifts for cals on any machine of your choice.

EXTRA CREDIT
*We all have extra weaknesses we want a focus on. Only choose what will move the needle for you based on your goals, but will allow you to successfully recover before your next training session.

[Accessory]
10 Rounds for Time
-12/9 Cal Echo Bike
-2 Rope Climbs
*Time Cap = 17 Minutes

[Applied Strength]
EMOM x 15
-1 Pause Clean (@ knee)
*Stay light and work positions.

[Gymnastics]
AMRAP x 6
-5 GHD Sit-Ups + 20′ Handstand Walk
-10 GHD Sit-Ups + 40′ HSW
-15 GHD Sit-Ups + 60′ HSW
-Etc….

[Engine Builder]
“Max Aerobic Power Day”
18 Rounds
-Row :30
-Rest :30

Bike Sub: Yes
Run Sub: Yes
Ski Sub: Yes

*Track your distance/cals for each interval.
*High effort during the work period, recover as much as possible during the rest. You’ll feel like a swimmer taking in air whenever you can.