Workout of the day

Workout of the day

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

The Workout for Tuesday is:

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

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

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

*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.

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.

  Back to Blog