Friday – 9/27/2019

The Workout for Friday is:

WARM-UP
(Primer)
3 Rounds
-Machine: 20 sec Easy
-Machine: 20 sec Moderate
-Machine: 20 sec Hard
-50′ Walking Lunge
-10 Box Jumps

(Mobility)
27 Squat Progression
6 Supine Twists

STRENGTH
EMOM x 12
2 Pause Front Squat @ 75% of 1RM Pause FSQ
*Should be a little heavier than last week.

METCON
AMRAP x 20
-200m Run
-10 Toes-to-Bar
-20 Double DB or KB Shoulder-to-Overhead
-3 Wall Walks OR 50′ HS Walk
*There should never be a resting point during this workout. There is just bits where transitions may add a breathe before starting your next exercise. Go unbroken and force yourself to get started in those later rounds.

EXTRA CREDIT
*We all have extra weaknesses we want a focus on. Only choose what will move the needle for you based on your goals, but will allow you to successfully recover before your next training session.

[Applied Strength]
EMOM x 12
1 Hang Clean + Jerk @ 80-85%

AMRAP x 3:30
30/22 Cal Bike
5-7 Ring Muscle-Ups
Max Max Rep Ground-to-Overhead in remaining time
Rest 90 seconds and repeat for a total of FIVE sets
*Set 1: 225/155
*Set 2: 185/125
*Set 3: 135/95
*Set 4: 115/75
*Set 5: 95/65

[Midline Conditioning]
3 Rounds
-Hanging Straight Leg Raises x 10 reps
-Ab Wheel Rollouts x 8-10 reps

[Engine]
Mixed Modal Endurance
Every 2 minutes, for 32 minutes (8 sets):
Station One: 35-40/25-30 Cal Assault Bike
Station Two: 8-10 Burpee DBall Over the Yoke (150/100 to Sternum Height)*

*Lift the DBall over the yoke, perform a burpee, then jump over the yoke.