Friday – 12/6/2019

The Workout for Friday is:

WARM-UP
EMOM x 10 Minutes
-10 Wall Balls (20/14)(Rx+ 30/20)
*Yes, 100 wall balls to start the day 🙂

APPLIED STRENGTH
EMOM x 12 Minutes
-1 Clean & Jerk
*All sets between 85-95%

METCON
AMRAP x 15 Minutes
-10 KB/DB Clean to Lunge (Rt Side)
-10 KB/DB Clean to Lunge (Lt Side)
-20 Push-Ups
-20 Abmat Sit-ups
*Time to get some great unilateral work in with a newer movement for most of us. Use a challenging weight that allows you to stay under control and move smoothly.

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 3 minutes, for 15 minutes
Front Squat x 3 reps
*Set new 3RM

[Gymnastics]
Tabata Strict HSPU
8 Rounds: 20 sec ON / 10 sec OFF
For Max Reps

[Engine Builder]
For Time
-100 Cal Assault/Echo Bike