Friday – 4/24/2020

FULL PROGRAMMING IS AVAILABLE ON SUGARWOD
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WORKOUT FROM HOME
[Force Production]
EMOM x 6 Minutes
-3 Max Distance Broad Jumps
*Make sure you are landing under control. Be an athlete and stick the landing.

EMOM x 6 Minutes
-3 Max Height Vertical Jumps
*You pick, you can either reset between reps or link them.

[Metcon]
*Check SugarWOD.

[Midline Madness]
For Quality
-100 Pike Compressions.

[Engine Builder]
Polarized Day
*Check SugarWOD.

STANDARD PROGRAMMING
[Gross Strength]
Every 3 minutes, for 15 minutes (5 sets)
Strict Press x 8 reps
*Work up to an 8RM for the day.

[Metcon]
For Max Reps
:20 on / :10 off x 24 Intervals (Rotate Stations)
Station 1 – Max Shoulder-to-Overhead (115/75)
Station 2 – Max Front Squats (115/75)
Station 3 – Max Bar Muscle-Ups
*The name of the game is toeing the red line…. if you over shoot, you can really shoot yourself in the foot. Knowing have hard/far to push and when to back off will be key on this workout. 

[Accessory]
EMOM x 10
-10 Russian Swings (heavy)
*Use Double DBs/KBs if you need to (typical RX is 124/80)

[Gross Conditioning]
3 Rounds for Time
-50 Cal Bike
-30 Burpees
*This goal is consistency on the bike and never stopping on the burpees.

[Engine Builder]
Polarized Day
*Check SugarWOD.