Friday – 4/3/2020

The Workout for Friday is:

WORKOUT FROM HOME
[Force Production]
EMOM x 15 Minutes
Minute 1 – 3-Speed High Knees x 5 sec each (watch video on SugarWod)
Minute 2 – 1 Vertical Jump + 1 Broad Jump x 3 reps
Minute 3 – Rest

[Metcon]
AMRAP x 15 Minutes
2 – 2 – 2
4 – 4- 4
6 – 6 – 6
8 – 8 ……. of
-Pull-Ups (Sub: Renegade Rows)
-Single DB Squat Clean (Yes, touch the ground each rep & alternate arms)
-Burpees Over DB
*Feel free to make the pull-ups any variation you’d like… Strict/Kipping/C2B/Bar Muscle-Up/Ring Muscle-Up.
*Wanna make the DB movement interesting… try out DB Squat Snatch if you feel up to it 🙂

[Legendary Abs]
3 Rounds
-1 Round of 10s
-1 Round of 12s
-1 Round of 15s
*New to Legendary Abs? Check out last Friday’s video posted on SugarWOD for the entire complex. If you have any questions, reach out to one of your coaches.

[Engine Builder]
Interval Day
8 x 400m Run
or
8 x 500m Row
or
8 x 1000m Bike
*Rest 30 seconds between sets

PLUG AND PLAY OPTIONS
[Gross Strength]
Every 2 minutes, for 16 minutes
Back Squat: 3 – 3 – 2 – 2 – 2 – 1 – 1 – 1 reps

[Applied Strength]
In 15:00 window…
Work up to 1RM Split Jerk for the day.

[Metcon]
21 – 15 – 9
-Squat Snatch (135/95)
-Deficit HSPU (6″/3″)

[Gross Conditioning]
21 – 15 – 9
-Cals on Machine
-Burpees