Wednesday – 3/25/2020

The Workout for Wednesday is:

WORKOUT FROM HOME
[Strength]
Every 3 minutes, for 15 minutes (5 sets)
-Max Tempo Push-Ups @ 50×0
*Perform a max unbroken set of push-ups with a tempo of 5 seconds down, no pause at the bottom, explode up, no pause at the top. Hold yourself to a high standard to the tempo. As soon as you break, the set is over.

[Metcon]
Part A:
AMRAP x 6
-10 Handstand Push-Ups (Rx+ Strict)(Scale: DB Press or Pike HSPU)
-10 Alternating Pistols (Scale: Weighted Cossack Squats or Step-Ups)

~Rest 3 minutes~

Part B:
For Time
The number of rounds and reps you completed on part A
*If you completed 4 + 6 on part A, you will complete 4 + 6 for time on this section. 

[Accessory]
Body Builder Circuit
4 Rounds, NFT
-10 Lateral Raises
-10 Front Raises
-10 Curls
*A fun little pump finisher. If you only have 1 weight perform 10 reps on each arm. Sub Curls for Strict Chin-Ups if you have access to a pull-up bar.

[Engine Builder]
Endurance Day
-Machine/Run 36 minutes @ steady pace
*No kick at finish.

PLUG AND PLAY OPTIONS…

[Gross Strength]
Every 2 minutes, for 10 minutes
-Deadlift x 10 reps
*You can weight yourself anyway for this. If you don’t have heavy weights, perform RDLs instead.

[Metcon]
AMRAP x 20
-1 Squat Clean (225/155)
-5 Pull-Ups
-10 Devils Press
*Plug and Play based on resources you have. Pull-Ups can be strict, kipping, chest-to-bar, or bar muscle-ups. Devils Press can be performed with just one DB or KB as well. Have fun with this one if you choose to hit it.