Saturday – 4/4/2020

The Workout for Saturday is:

WORKOUT FROM HOME
[Metcon]
“Whitten”
5 Rounds for Time
-22 KB/DB Swings
-22 Box Jumps
-400m Run
-22 Burpees
-22 Wall Balls
*Saturdays we go long. The goal is to knock out some benchmark workout when we can.
*Obviously equipment is limited for most of you. Check out our Whiteboard Breakdown on SugarWOD for movement modifications. And don’t get so caught up in Rx weights and what not. Just use what you have and go hard!

[Accessory]
AMRAP x 7 Minutes
-Turkish-Get-Up + 1 Windmill
*Take your time and move smoothly. This should be done for quality, not quantity.

[Engine Builder]
Speed Day
4 Rounds
-Run/Machine x 5:00
-Rest 1:30
*Track your distance/cals

PLUG AND PLAY OPTIONS
[Strength]
Every 3 minutes, for 15 minutes (5 sets)
-Deadlift x 5 reps
*Work up to a heavy set of 5 for the day.

[Applied Strength]
EMOM x 15 Minutes
-1 Clean Pull + 1 Clean
*Work up as a double. Stay light and focus on timing.

[Metcon]
AMRAP x 15
-80′ Walking Lunge (95/65 barbell or 50/35 DBs) (Rx+ 135/95 barbell)
-15 Power Cleans
-80′ Walking Lunge
-15 Thrusters
*You can break the lunge distance up however you’d like. 40′ section, 20′ section, or do them in place (approximately 24 total steps). This one will be nasty! 

[Engine Builder]
See Above.