Friday – 10/11/2019

The Workout for Friday is:

WARM-UP
(Primer)
3 Rounds
-15 sec Jacks
-15 sec Air Squat
-15 sec Mtn Climber
-15 sec Jump Squat

3 Rounds
-15 sec Plank
-15 sec Superman
-15 sec Side Plank

(Mobility)
Couch Stretch x 30 sec /side
W.G.S. x 6 total reps (3 per side)

(Specific)
Review & Setup for Front Squats

STRENGTH
Every 60 seconds for 10 minutes
Front Squat x 2 reps
*Try to pick one weight and use it across all 10 sets.

METCON
“Death by…”
Cals on Machine of Choice
EMOM until Failure
-Minute 1 – 5/1 Cals
-Minute 2 – 6/2 Cals
-Minute 3 – 7/3 Cals
-Minute 4 – 8/4 Cals
-And so on until you cannot complete the target cals in the 60 second window.
*Yes, you must reset your monitor every round 🙂
*I want everyone to go at least 12 minutes. If you fail early, start back over at 5 and go until the 12:00 mark.
*Let’s open up those lungs before we hit 20.1 tomorrow!

EXTRA CREDIT

[Maintenance]
Hold each pose for 3 minutes:
Dead hang from rig (with straps)
Box assisted tricep/lat stretch (hold PVC in hands)
Pancake stretch
Seated pike stretch

[Accessory]
Single leg focus!
Superset 3 rounds of:
Cossak squat x 12 reps (6/6)
Curtsey box step down x 12 reps (6/6)
Bulgarian split squat x 12 reps (6/6)
*All movements can be goblet loaded. 

[Applied Strength]
EMOM x 15 minutes
-1 Clean & Jerk
*Work up to a moderate weight, but nothing crazy. We just want to keep things crisp and feel strong.

[Engine]
At a light to moderate pace…
2 Rounds
-6 Minute Ski
-6 Minute Row
-6 Minute Bike