Monday – 3/23/2020

The Workout for Sunday is:

WORKOUT FROM HOME
[Strength]
Every 3 minutes, for 15 minutes (5 sets)
-Bulgarian Split Squat x 12 reps /leg
*Focus on getting deep in that squat on each rep. Feel free to use weight if you’d like, but it is not mandatory. We will be increasing the volume each week on these split squats. Gotta stay THICC!

[Metcon]
5 Rounds for Time (Rx+ 6RFT)
-60 Double-Unders
-30 KB/DB Swings
-15 V-Ups
*Adjust workout as needed. Swings can be American or Russian depending on the weight. If you do not any weight, perform Glute Bridges w/ a 1 sec pause at the top. Scale Double Unders to Wall or Bar Taps.

[Movement Conditioning]
EMOM x 10
-10 Wall Balls (whatever weight you have)
*Normally we used a 30/20 wall ball for this protocol. Sub Wall Balls for dual or single DB/KB Thrusters. This shouldn’t crush you so scale weight accordingly.

[Engine Builder] (Week 9)
Speed Day
3 Rounds
-Machine 6:00
-Rest 2:00

Row Option: Yes
Bike Option: Yes
Run Option: Yes
Ski Option: Yes
*Track your cals/distance for each round.

PLUG AND PLAY OPTIONS…

[Gross Strength]
EMOM x 10
-1 Front Squat
*Use heaviest weight across.

[Applied Strength]
E2M x 12:00
Power Clean + 8 Reverse Lunges

[Metcon]
For Time
Buy-In: 60 Wall Balls (20/14)
20 – 16 – 12 – 8 – 4
-Toes to Bar
10 – 8 – 6 – 4 – 2
-Power Cleans (185/125)
Cash Out: 60 Wall Balls