Workout of the day

Workout of the day

Saturday – 3/7/2020

The Workout for Saturday is:

In teams of 2, complete the following for time.
-100 Cal Fan Bike
-75 Toes-to-Bar
-50 Box Jump Overs (30/24″)
-25 Strict Pull-Ups Each (Advanced: 25 Muscle-Ups each)*
-50 Box Jump Overs (30/24)
-75 Toes-to-Bar
-100 Cal Fan Bike
*During the Pull-Up/Muscle-Up station, both athletes may work at the same time. All other stations are shared with only one athlete working at a time.
*If you’re feeling brave, both partners can perform 3 Burpees every 60 seconds until the chipper is complete or 5 burpees every 2 minutes.

*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]
Bench Press
Every 3 minutes, for 12 minutes (4 sets)
Complete 7 Heavy Reps

[Applied Strength]
Power Clean (T&G)
Every 2 minutes, for 14 minutes (7 sets)
5 – 5 – 3 – 3 – 3 – 1 – 1 Reps

[Engine Builder]
Speed Day
Descending Rounds
7:00, 5:00, 3:00, 1:00
*Rest 60 seconds between rounds

Row Option: Yes
Bike Option: Yes
Run Option: Yes
Ski Option: Yes
*Track you cals/distance for each set.

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