Friday – 10/4/2019

The Workout for Friday is:

WARM-UP
(Primer)
Every 15 seconds x 3 minutes
-1 Burpee Box Jump + 1 to 2 Box Jumps

(Mobility)
-Supine Twist x 6 reps
-27 Squat Progression

(Specific)
After Strength..
Ground-to-Overhead/Kipping Prep

STRENGTH
EMOM x 10
2 Pause Front Squats @ 80% of Pause FSQ Max
*Be sure to come to a complete stop at the bottom.

METCON
5 Rounds
AMRAP x 3 Minutes
-15/10 Cal Machine
-15 Pull-Ups (Rx+ C2B)
-Max Rep Ground to Overhead (135/85)
Rest 3 minutes between rounds

Rx+
Set 1 @ 225/155
Set 2 @ 185/125
Set 3 @ 135/95
Set 4 @ 115/75
Set 5 @ 95/65

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]
Every 2 minutes x 12 minutes
1 Clean + 1 Front Squat + 1 Jerk @ 90-95%
*Better buckle-up for this one……

[Accessory]
4 Rounds
-10 Heavy Goblet Squats
-Rest 45 seconds
-15 Heavy Russian KB Swings

[Midline Conditioning]
3 Rounds, NFT
-Deadbug x 20 reps
-Extended Plank Hold x 60 seconds
–Copenhagen Hip Adduction x 15 reps

[Engine/Gymnastics]
AMRAP x 20 Minutes
-25 Double KB Snatch
-80 Double-Unders
-100′ HS Walk
-200m Run