Wednesday – 4/1/2020

The Workout for Wednesday is:

WORKOUT FROM HOME
[Strength]
HUMP DAY / PUMP DAY
EMOM x 10 Minutes
“X” number of Pulling Variation
“X” number of Pushing Variation

*For our “Alpha” protocol, we typically see around 5 strict pull-ups + 5 strict ring dips OTM for 10 minutes. We are giving you the option today to pick your pulling/pushing movements along with the rep count to go along with them. Pulling Options could be Strict Pull-Ups, Ring Rows, DB/KB Bent Over Rows, DB Renegade Rows. Pushing Variations could be Ring Dips, Bar Dips, Box/Chair Dips, Narrow/Diamond Push-Ups. You will perform both pull/push movements in the same minutes. Keep track of your total reps for each movement*

[Midline Conditioning]
3 Rounds For Quality
-9 Plank Push-Ups
-1:00 Side Plank Rt and Lt
-15 V-Ups
-1:00 Side Plank Rt and Lt
-21 Hollow Rocks
-Rest 2:00

[Optional Pump Sesh]
For Time
-The total number of Pulling reps from above.
-The total number of Pushing reps from above.

*You already got the first pump sesh…. and then a little core work. This is for anyone who wants a little more PUMP on their HUMP day. For example, if you racked up a total of 160 DB Rows (8/arm for 10 sets) and 100 Narrow Push-Ups (10 per set), you will complete 160 rows into 100 push-ups for time.

[Engine Builder]
Max Aerobic Power Day
24 Rounds
-30 sec Run/Machine
-30 sec Rest
*Track your total distance/cals.

PLUG AND PLAY OPTIONS
[Gross Strength]
Front Squat: 5 x 5 @ 80%+

[Applied Strength]
EMOM x 10
-Hang Power Snatch x 3 reps

[Metcon]
2 Rounds
-1000/850m Row
-35 Overhead Squats (95/65)
-35 C2B Pull-Ups

[Accessory]
Good Mornings: 3 x 20 (95/65)
*Slow and controlled.

[Gross Conditioning]
AMRAP x 6
-20 Wall Balls (20/14)
-20 DB Snatch (50/35)