Tuesday – 1/28/2020 (Sweat WOD included)

The Workout for Tuesday is:

STRENGTH
Every 2 minutes, for 10 minutes (5 sets)
Deadlift x 5 reps
*Work up to a 5RM for the day.

METCON
“Hold On”
In a 15 minutes window…
75 – 50 – 25
-Russian KB Swings (70/55)
30 – 20 – 10
-Toes-to-Bar
In the time remaining, AMRAP
-30 Double-Unders + 10 Burpees

SWEAT-CON
3 Rounds for Max Cals
-1:00 Ski
-1:00 Row
-1:00 Echo Bike
*Rest 30 seconds between stations

~3 Minute Rest~

5 Rounds for Time
-20 Reverse Lunges (Advanced: Lunge Jumps)
-10 Burpees
-20 Russian KB Swings

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.

[Accessory]
Midline Stabilization
Plank Hold – :20 ON / :10 OFF x 16 Intervals (8 Minutes)

[Applied Strength]
EMOM x 15
-1 High Hang Clean
*Work up to a heavy single for the day.
*Yes, your legs are VERY sore! You may surprise yourself here. Regardless, this is a great time to get some motion in this legs.

[Engine Builder]
“Anaerobic Day”
5 Rounds
-Bike 1:00 (very high intensity)
-Rest 5:00

Row Sub: Yes, Row 400m, Rest 5:00
Run Sub: N0
Ski Sub: No

*Track your Time/Cals for each interval
*Push Yourself at 90-95% on anaerobic days. These will hurt! The purpose of anaerobic days are to increase your highest levels of power output.