Tuesday – 3/10/2020 (Sweat WOD Included)

The Workout for Tuesday is:

GROSS STRENGTH
Every 3 minutes, for 15 minutes (5 sets)
-Bench Press x 7 reps
*Work up to a heavy set of 7 for the day
*After every set, perform…
-Bike Sprint x 15 seconds OR Banded Face Pulls x 15 reps

METCON
AMRAP x 10 Minutes
-4 Strict Pull-Ups (Rx+ Ring Muscle-Ups)
-8 DB Shoulder Presses (50/35) (Rx+ Strict HSPU)
-16 Single DB Reverse Lunges (50/35) (Rx+ Alternating Pistols)
*You can hold the DB however you’d like for the reverse lunges.

SWEAT-CON
EMOM x 30
Station 1 – 10 to 15 Wall Balls
Station 2 – 10 Burpees
Station 3 – 10 to 15 Cal Ski
Station 4 – 20 Lunges
Station 5 – Rest

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]
In a 10 minute window
Establish a 2RM Power Clean for the day (not TnG)
Rest 2 minutes, then
For Time
-15 Power Cleans @ 85% of 2RM
*For the 2RM Power Clean, you may drop the bar and reset between reps. Keep rest under 10 seconds.

[Gross Conditioning]
For Time
20 – 40 – 60 – 80 – 100
Unbroken Double-Unders
*Before each set of Double-Unders, perform 10 Double KB Snatches (35/25)

[Engine Builder]
Max Aerobic Power Day
18 Rounds
Machine :45
Rest :15

Row Option: Yes
Bike Option: Yes
Run Option: Yes
Ski Option: Yes
Track your cals/distance for each interval.