Friday – 3/13/2020

The Workout for Friday is:

APPLIED STRENGTH
In an 8 minute window,
Establish a 1RM for the day of
1 Thruster + 1 Push Press

~Rest 2:00~

EMOM until failure complete
1 Thruster + 1 Push Press @ 75%
1+2, 1+3, 1+4, Etc…
Time Cap = 10 Minutes

METCON
For Time
12 down to 1
-Thrusters (75/55)(Rx+ 95/65)
-Box Jump Over (24/20)
*Time Cap = 12 minutes

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.

[Gross Strength]
Every 3 minutes, for 15 minutes (5 sets)
-Deadlift x 2 reps (heavy)
*Work up to a 2RM for the day.

[Engine Builder]
Speed Day
2 Rounds
-Machine 9:00
-Rest 3:00

Row Option: Yes
Bike Option: Yes
Run Option: Yes
Ski Option: Yes
Track your cals/distance for each set.