Friday – 3/20/2020

With all the craziness going on with COVID-19,
we will be posting a daily Corona-Con for anyone who needs/wants to do a workout at home. 
Remember, we are not having any classes this week,
but will offer open gym time ALL DAY for members only. 
~Check the schedule for opening/closing times.~

The Workout for Friday is:

STRENGTH
Every 3 minutes, for 15 minutes (5 sets)
-Front Squat x 5 reps
*Work up to a 5RM for the day.

METCON
3 Rounds for Time
-21 Bar Facing Burpees
-15 Ring Push-Ups (Rx+ Ring Dips)
-9 Squat Cleans (135/95)(Rx+ 185/125)

CORONA-CON (Home workout option)
For Time
50 – 40 – 30 – 20 – 10
-Russian Twist
-Alternating Reverse Lunges
-Push-Ups
*Both hands must touch the ground on both sides for the russian twists. Left + Right = 1. Scaled push-ups may be on your knees.

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]
3 Rounds
-100′ Heavy Farmer Carry
-15 Strict Pull-Ups

[Engine Builder]
Anaerobic Day
10 Rounds
-Machine :20 @ very high intensity
-Rest 1:40

Row Option: Yes
Bike Option: Yes
Run Option: No
Ski Option: No
Track your cals/distance each interval.