Workout of the day
Friday – 3/6/2020
The Workout for Friday is:
Every 2 minutes, for 10 minutes (5 sets)
-Front Squat x 8 reps
*Work up to an 8RM for the day.
3 Total Rounds
AMRAP x 5 Minutes
-18/15 Cal Row
-30 Wall Balls (20/14)
-10 Devils Press (50/35)
-Max Distance Row with time remaining
*Rest 3 minutes between rounds
*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.
Every 4 minutes, for 12 minutes (3 sets)
-200′ Sandbag Bearhug Carry (150/100)
-10 Barbell Bent Over Row (Supinated Grip)
*Choose your weight for the Barbell Rows.
EMOM x 10
-1 Snatch @ 90% +
-40 Box Jump Overs (24/20)
-20 Burpee Box Jump Overs
*Wear a Vest is you’re feeling froggy 🙂
Tabata Machine x 2
Machine :20, Rest :10 (8 rounds)
Repeat the Tabata
Row Option: Yes
Bike Option: Yes
Run Option: No
Ski Option: Yes
*Track you total cals/distance.