Saturday – 2/29/2020

The Workout for Saturday is:

PARTNER WORKOUT
In teams of 2, complete the following For Time
-50 Cal Machine
-50 Handstand Push-Ups OR Push-Ups
-50 Hang Power Cleans (135/95)
-50 Pull-Ups (Advanced: C2B)
-50 Box Jump Overs (30/24)
-50 Pull-Ups (Advanced: C2B)
-50 Hang Power Cleans
-50 Handstand Push-Ups OR Push-Ups
-50 Cal Machine
*Immediately into the same thing but 25 reps. Can anyone finish this thing???
*Time Cap = 35 minutes

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.

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

[Applied Strength]
Squat Cleans
In a 15 minute window, complete the following
3 x 3 @ 70%+
2 x 2 @ 80%+
2 x 1 @ 90%+

[Gymnastics]
For Quality
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
-Weighted Strict Pull-Ups
-Strict Toes-to-Bar

[Gross Conditioning]
For Time
-100′ HSW
-100m Sandbag Carry (150/100)
-100′ HSW

[Engine Builder]
Interval Day
3 Rounds
-Machine 5:00
-Rest 1:00

Row Option: Yes
Bike Option: Yes
Run Option: Yes
Ski Option: Yes
*Track your Cals/Distance for each interval.