Workout of the day

Workout of the day

Friday – 1/31/2020

The Workout for Friday is:

Every 2 minutes, for 10 minutes (5 sets)
Back Racked Reverse Lunge x 3 reps /leg
*Perform all 3 reps on one leg before switching. As always quality over quantity. We want you to get heavy today, but you cannot compromise you positions for a little more weight.

AMRAP x 10
-3 Burpee Box Jump Overs
-3 Deadlifts (155/105)(Rx+ 225/155)
-6 Burpee Box Jump Overs
-6 Deadlifts
-9 Burpee Box Jump Overs
-9 Deadlifts
-12/12, Etc, Etc,

*To make a little more cardio biased, feel free to sub the deadlifts for cals on any machine of your choice.

*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.

10 Rounds for Time
-12/9 Cal Echo Bike
-2 Rope Climbs
*Time Cap = 17 Minutes

[Applied Strength]
EMOM x 15
-1 Pause Clean (@ knee)
*Stay light and work positions.

-5 GHD Sit-Ups + 20′ Handstand Walk
-10 GHD Sit-Ups + 40′ HSW
-15 GHD Sit-Ups + 60′ HSW

[Engine Builder]
“Max Aerobic Power Day”
18 Rounds
-Row :30
-Rest :30

Bike Sub: Yes
Run Sub: Yes
Ski Sub: Yes

*Track your distance/cals for each interval.
*High effort during the work period, recover as much as possible during the rest. You’ll feel like a swimmer taking in air whenever you can.


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