Friday – 3/27/2020

The Workout for Friday is:

WORKOUT FROM HOME
[Strength/Force Production]
Every 3 minutes, for 15 minutes (5 sets)
-1 Minute Wall Sit + 1 Vertical Jump + 2 Broad Jumps
*The jumps are important here! Right after you finish your Wall Sit, perform 1 Vertical Jump (doesn’t need to be for max height) and as soon as you land, perform 2 back to back broad jumps for max distance. As soon as you land immediately jump again. DO NOT Pause or Reset. These jumps should be very explosive. If the 1:00 wall sit is too much for you, cut the time down to 45 or 30 seconds.

[Metcon]
4 Rounds for Time
-400m Run
-40 DB/KB Snatches
-40 Goblet Squat
*Nothing fancy today. Do the work. 
*If you need help modifying this workout, message one of your coaches.

[Midline Madness]
Legendary Abs!!!!
Coach Chase will have a video up for everyone on SugarWOD!

[Engine Builder]
Max Aerobic Power Day
18 Rounds
-Machine/Run 1:45
-Rest 1:00
*Record your cals/distance.

PLUG AND PLAY OPTIONS…

[Gross Strength]
Every 2 minutes, for 10 minutes (5 sets)
-Bench Press x 3 reps
*Build to a 3RM for the day

[Applied Strength]
EMOM x 15
-Power Clean x 2 reps
*Work up.

[Metcon]
3 RFT
-20 Deadlifts (155/105)
-10 Bar Facing Burpees
-10 Shoulder-to-Overhead
-10 Bar Facing Burpees
Time Cap = 12 minutes

[Gymnastics]
AMRAP x 8
-2 Muscle-Ups
-20 Air Squats
-4 Muscle-Ups
-20 Air Squats
-6/20, 8/20, Etc….