Tuesday – 2/25/2020 (Sweat WOD included)

The Workout for Tuesday is:

STRENGTH
Every 60 seconds, for 10 minutes (10 sets)
-Front Squat x 3 reps
*Use heaviest weight possible across 10 sets.

METCON
Every 4 minutes, for 16 minutes
-30 Pistols
-20 Toes-to-Bar
-Max Alternating DB Snatch (50/35)
*Goal = 20+ reps each round

SWEAT-CON
For Time
-2K Row (or different machine)
~into~
60 – 50 – 40 – 30 – 20 – 10
-Reverse Lunges
-Abmat Sit-Ups (or Abs of Choice)
~into~
-2K Row (or different machine)
*Time Cap = 38 minutes

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.

[APPLIED STRENGTH]
EMOM until failure….
-20 Double-Unders
-1 Thruster (from the floor)
*Start at 155/105 and add 10/5 pound after every successful set.
*We are looking for around 10 sets here, so adjust starting weight accordingly.

[Gymnastics]
Every 2 minutes, for 8 minutes (4 sets)
-20 Box Jump Overs (24/20)
-1 Max Unbroken Set of Strict HSPU
*We are looking for a good dose of volume here. Scale to Kipping HSPU if you do not think you can get 5+ SHSPU each set.

[Gross Conditioning]
For Time
-2000/1500m Ski Erg
*At 0:00 and every 2 minutes after, complete a 50′ Handstand Walk (25’/25′)

[Engine Builder]
Anaerobic Day
5 Rounds
-Row 400m @ very high intensity
-Rest 5:00

Bike Sub: Yes, Bike 1:00 Rest 5:00
Run Sub: No
Ski Sub: No
*Track your time/cals each interval.