Saturday – 3/28/2020

The Workout for Saturday is:

WORKOUT FROM HOME
[Metcon]
“Pain Jacket” w/ Push-Ups
For Time
-400m Run
-100 Push-Ups
-400m Run
-75 Push-Ups
-400m Run
-50 Push-Ups
-400m Run
-25 Push-Ups

*A classic benchmark for us today! Some of you OG members remember this doozy! The original version is done with Push Press at (75/55). If you’d like to perform push press, go for it and feel free to use DBs/KBs as well.
Want to spicy it up and make it a little longer? Keep the rep scheme the same for the push-ups, but make the run sets 1000m/800m/400m/200m.

[Movement Conditioning]
“Flight Simulator”
5/10/15/20/25/30/35/40/45/50/45/40/35/30/25/20/15/10/5
-Unbroken Double-Unders
*Perform a set of 5 unbroken double-unders. Stop. Then do a set of 10 unbroken double-unders. Continue to perform this all the way up to 50 and back down to 5. Remember, if you mess up during a set, you go back to one for the set you were working on.
*Don’t have a Jump Rope? Perform the same rep scheme but with Mountain Climbers instead. After you finish a set of Mountain Climbers, stop and stand up all the way up before going back down and doing the next set.

[Engine Builder]
Interval Day
6 x 1000m Row
or
6 x 800m Run
or
6 x 3:30 Machine of choice

*Rest 2:00 between sets

PLUG AND PLAY OPTIONS..

[Gross Strength]
Front Squats
Every 5 minutes, for 15 minutes (3 rounds), complete a set of 3, set of 2, set of 1.
*Increase  weight each set, and starting weight each wave.

[Metcon]
For Time
-2000m/1600m Row
-20 Power Cleans (185/125)(Rx+ 225/155)
-50 Handstand Push-Ups

[Accessory]
Bent Over Barbell Row: 3 x 8