Saturday – 4/18/2020

The Workout for Saturday is:

WORKOUT FROM HOME
[Metcon]
“Weston”
5 Rounds for Time
-800m Run (1000m Row)
-200m Farmer Carry
-50m Waiters Carry Rt Side
-50m Waiters Carry Lt Side
*The Rx weight for Weston is written as 45# DBs. Feel free to use any heavy weights that you have, so like 50/35s. If you only have one DB or KB, you can do a single arm carry and bump the distance up to 300m (150 /side). You can get pretty creative with the carries on this, but as always, if you need help please message one of your coaches. This should be a nice change up from the standard bodyweight stuff we’ve been hitting a lot lately. Have fun guys!

[Engine Builder]
Endurance Day
Run/Machine x 42 minutes
*Steady state, no kick at the finish. Keep building the base.

PLUG AND PLAY OPTIONS
[Gross Strength]
Every 3 minutes, for 15 minutes (5 sets)
Overhead Squat x 10 reps
*Stay light and pause at the bottom for 1 second. Work your positions.

[Metcon]
AMRAP x 20
-200m Run
-7 Squat Snatches (155/105)
-Rest 1:00

[Accessory]
3 Rounds
-50 Sit-Ups
-50 Double-Unders
*Take your time here and recover for next piece. Quality time.

[Gross Conditioning]
“The Complex”
AMRAP x 20
-1 Deadlift
-1 Squat Clean
-1 Front Squat
-1 Jerk
*Complex must be unbroken for round to count*
Rx = 185/125, Rx+ =225/155
Go hard! If you get 30+ Rounds, go up in weight next time. If you get under 15 rounds, reduce the weight next time.*

[Engine]
The 40 minutes of work is enough for the day. Hop on a bike or go for an easy walk for 20 minutes to recover. You should be pretty smashed.