Friday – 4/17/2020

The Workout for Friday is:

WORKOUT FROM HOME
[Movement Conditioning]
4 Rounds
-Wall Sit x 90 seconds
-Jumping Air Squat x 12
-Air Squat x 12
-Rest 2:00
*Try to transition from the wall sit immediately into the jump squat. Embrace the burn!

[Plyometric/Force Production]
For Quality
Accumulate 20 total reps (no time domain)
-Kneeling Jump + Jumping Knee Tuck

[Metcon]
For Time
-10 Burpees

-20 Cossack Squats (Rt + Lt = 2)
-10 Burpees

-40 Sit-Ups
-20  Cossack Squats
-10 Burpees

-60 sec Plank
-40 Sit-Ups
-20 Cossack Squats
-10 Burpees

-80 Russian Twists (Rt + Lt = 1)
-60 sec Plank
-40 Sit-Ups
-20 Cossack Squats
-10 Burpees

-120 Reverse Lunges (Rt + Lt = 2)
-80 Russian Twists
-60 sec Plank
-40 Sit-Ups
-20 Cossack Squats
-10 Burpees

*Complete each section and go straight into the next one with no rest between. Each section adds 1 movement. Can you finish it all under 25 minutes????

[Engine Builder]
Anaerobic Day
10 Rounds
-Run/Machine :20 at very high intensity
-Rest 1:40
*Track your total distance/cals.

PLUG AND PLAY OPTIONS
[Gross Strength]
Every 60 seconds, for 10 minutes (10 sets)
Sumo Deadlift x 1 rep (for speed)
*Use heaviest weight across all 10 sets, but your focus should be on speed! We are not looking for a maximal weight lifted here, but instead a very fast pull. This is a dynamic day!

[Metcon]
“Manion”
7 Rounds For Time
-400m Run
-29 Back Squats (135/95)
*Last time we did this was November 19th, 2019. Back then we did “Modified Manion” so you either did 3 rounds or 4 rounds. You can choose to repeat modified manion or complete the full version. Your Call.

[Movement Conditioning]
EMOM x 10
-10 Alternating DB Snatches (50/35)

[Applied Strength]
EMOM x 15
-1 Split Jerk
*Work to a heavy single for the day.

[Tune]
For Time
“Fat Grace”
-30 Power Clean & Jerks (155/105)