Saturday – 10/19/2019

The Workout for Saturday is:

Open Workout 20.2
AMRAP x 20 Minutes
-4 DB Thrusters (50/35)
-6 Toes-to-Bar
-24 Double-Unders

*Remember, the gym opens at 8:30 where you can come in and sign up for you heat time. At 9:00, we will go over the workout and answer any questions you may have. The goal is to have the first heat running at 9:15.

EXTRA CREDIT
*If you plan to hit any extra credit, please wait until everyone is done with their Open workout.
Be respectful and cheer on your fellow DTC athletes!

[Applied Strength]
EMOM x 20
– 1 Jerk (any style)
*Work up to 90%

[Gross Strength]
5 Rounds
-1:00 Max Push Press (95/65)
-1:00 Rest
*The set is over as soon as your barbell cycle stops. If you have to stop and rest at all, the set if over. The focus here is stamina and hypertrophy. Have fun and enjoy the pump!

[Accessory/Gymnastics]
For Completion
-50 GHD Hip Extensions
-10 Strict Ring Muscle-Ups
-3 Peg Boards
-10 HSPU (make these tough)
-10 Legless Rope Climbs

[Engine Builder]
Mixed Modal Conditioning
For Time
-10 Burpees
-30/25 Cal row
-10 Burpees
-25/20 Cal Ski
-10 Burpees
-20/15 Cal Bike (Assault or C2)
*Start a new round every 10 minutes x 3 to 4 sets. Go hard and try to stay consistent with your finishing times.