Friday – 6/14/2019

The Workout for Friday is:

WARM-UP
(Primer)
3 Rounds
-15 sec H2H KB Swings
-15 sec Goblet Squats
-15 sec S.A. KB to OH (Rt side)
-15 sec S.A. KB to OH (Lt side)

(Mobility)
T-Spine Rotation x 10 /side
Scorpion x 10

(Specific)
Review Push Press & DB Row

GROSS STRENGTH
5 Rounds
-3 Push Presses (heavy as possible)
~immediately into~
-8 to 10 DB Bent Over Rows (heavy as possible)
*Rest about 1:30 to 2:00 between rounds

METCON
15 minutes to finish…
2 Rounds
-50 Alt. DB Hang Snatch (50/35)
-25 Wall Balls (20/14)
~immediately into~
2 Rounds
-50 Push Press (75/55)
-25 Pull-Ups
*Please do not drop the bars today.

OPTIONAL EXTRA CREDIT
*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.

[Applied Strength]
EMOM x 20
1 Clean
*Build to 75%+ quickly
*Build to a heavy single for the day if you are feeling good.

[Accessory]
3 Rounds
GHD Hip Extensions x 20 reps @ 20×1 (hold for a sec. at top position, and hold a plate across chest if possible)
Rest 60 seconds
Barbell Hip Thrusts x 10 reps (go as heavy as possible, but be sure to get full hip extension)
Rest 2 to 3 minutes

[Gymnastics]
For Time
140/110 Cal Bike Erg or Row
*At the beginning and every 2 minutes after, perform 1 to 2 pegboards.

Rest 5 minutes, and then…

For Time
140/110 Cal Bike Erg or Row
*At the beginning and every 2 minutes after, perform 1 to 2 Rope Climbs (you can use your feet)

[Gross Conditioning]
Every 2 minutes, for 8 minutes (4 sets)
-20 Front Rack Walking Lunge Steps (55/35)
-50′ DBall Chest Carry (150/100)

[Engine Builder]
4 Rounds
-60 sec Max Cal Assault Bike
-15 Thrusters (115/75)
Rest 3 t0 4 minutes
*Score = total time and total cals