Saturday – 12/28/2019

The Workout for Saturday is:

PARTNER WORKOUT
Every 7 Minutes x 5 Rounds (35 minutes)
-Round 1) 40 Cal Bike + 100 Wall Balls (20/14)
-Round 2) 40 Cal Row + 100 Toes-to-Bar
-Round 3) 40 Cal Bike + 100 Deadlifts (135/95)(Rx+ 155/105)
-Round 4) 40 Cal Row + 100 Burpees
-Round 5) 40 Cal Bike + Max Power Cleans (135/95)(Rx+ 155/105)
*Teams of 2, only 1 person working at a time
*Rx+ is 50/40 Cals on the Machines. 30/20 Wall Balls. Ladies Rx is 30 Cals

EXTRA CREDIT
[Gross Strength]
Every 3 minutes, for 15 minutes (5 sets)
Bench Press x 7 reps
*Work up to 7RM for the day.

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

[Gymnastics]
AMRAP x 7
-6 Strict Pull-Ups
-6 Strict Ring Dips

[Engine Builder]
Ski Conditioning
10 – 8 – 6 – 4 – 2 Minutes of Work
Rest 2 minutes between each set.
*The aim is to increase your pace on each interval. The last 2 minute section should be pretty painful.