Tuesday – 3/24/2020

The Workout for Tuesday is:

WORKOUT FROM HOME
[Metcon]
“Deck of Cards” (Butts and Guts Version)

Hearts = Air Squats
Diamonds = Reverse Lunges
Spades = Hollow Rocks
Clubs = Russian Twists (Rt + Lt = 1)
Jokers = 30 Burpees

*Take a Deck of Cards, shuffle those suckers up really well, set a timer and begin.
Flip one card over, the suit determines the movement & the number determines how many to do.
Ex: Eight of diamonds mean you do 8 reverse lunges.
This workout will take awhile. Feel free to perform with a buddy, you go I go style.

Ace = 1 rep
Jacks = 11 reps
Queens = 12 reps
Kings = 13 reps

**You may be feeling a little sore from yesterdays leg volume. So what 🙂 , you guys know we squat more than anyone so we need to maintain our volume. Motion is lotion so flush the soreness.

[Gymnastics]
Spend 10 minutes working on Handstand Walking or Handstand Holds.
We have some HSPU tomorrow, so go ahead and practice getting upside down today, but don’t blow yourself up.

[Accessory]
Single Arm DB/KB Row: 5 x 12 reps /side
Tempo: 5, 1, x, 1
5 second decent, 1 second pause at the bottom, explosive pull, 1 sec pause at the top.
*If you do not have any DBs/KBs, grab a water jug, or fill a bag up with some books.

[Engine Builder]
Anaerobic Day
5 Rounds
-Machine/Run 1:00, very high intensity
-Rest 5:00

PLUG AND PLAY OPTIONS

[Gross Strength]
Every 2 minutes, for 10 minutes (5 sets)
-Push Press x 5 reps
*Work up to a 5RM for the day.

[Applied Strength]
1 Snatch + 1 Overhead Squat
Complete 10 reps @ 70% of Snatch
Rest 3 minutes
8 reps @ 75% of Snatch
Rest 3 minutes
6 reps @ 80% of Snatch
Time Cap = 18 minutes

[Metcon]
AMRAP x 15 Minutes
-200m Run
-12 DB Box Step-Overs

[Gymnastics]
For Time
-50 Pull-Ups
-50 KB Swings
-150′ HS Walk