Saturday – 3/21/20

The Workout for Saturday is:

CORONA-CON (At home workout)
Every 60 seconds, for 15 minutes, complete 1 station (cycle through)
Station 1 – 20 Air Squats (Rx+ 30 reps)
Station 2 – 45 sec Plank Hold (Rx+ Hollow Hold)
Station 3 – 15 Ground-to-Overhead
*Ground to Overhead can be used with anything you have… Plate, DB/s, KB/s, weighted back pack, large rock…

Rest 3 minutes

4 Rounds
AMRAP x 2
-75 sec Wall Sit
-Max Jump Squats
-Rest 1 minute between rounds

After completion of last round, rest 3 minutes

4 Rounds
AMRAP x 2
-20 Weighted Step-Ups
-Max Shuttle Run with time remaining (10′ out and back = 1)
-Rest 1 minute between rounds
*Sub step-ups for weighted lunges. Sub Shuttle run for Max Cal Machine.

Final Score = Total Squat Jump + Total Shuttle runs (or cals)

EXTRA CREDIT

[Gross Strength]
EMOM x 10
-1 Push Press
*Use heaviest weight across all 10 sets

[Applied strength]
Every 2 minutes, for 10 minutes (5 sets)
Set 1 – 5 TnG Power Snatches
Set 2 – 5 TnG Power Snatches
Set 3 – 5 TnG Power Snatches
Set 4 – 3 TnG Power Snatches
Set 5 – 3 TnG Power Snatches

[Metcon]
For Time
15 – 10 – 5
-Strict HSPU
-Devils Press (50/35)
*TC = 12 minutes

[Engine Builder]
Endurance Day
-Machine 34 Minutes
Consistent pace, no kick at the finish

*Row Option: Yes
*Bike Option: Yes
*Run Option: Yes
*Ski Option: No