Tuesday – 3/17/2020

With all the craziness going on with COVID-19,
we will be posting a daily Corona-Con for anyone who needs/wants to do a workout at home. 
Remember, we are not having any classes this week,
but will offer open gym time ALL DAY for members only. 
~Check the schedule for opening/closing times.~

The Workout for Tuesday is:

STRENGTH
Every 60 seconds, for 10 minutes (10 sets)
-Bench Press x 2 reps
*Use heaviest weight across all 10 sets.

METCON
AMRAP x 20 Minutes
-50 Double-Unders
-5 Power Cleans (155/105)(Rx+ 205/135)
-50′ Handstand Walk
-Rest 1:00

CORONA-CON (Home workout option)
For Minimal Breaks
-3:00 Plank
-3:00 Wall Sit
-3:00 Cossack Squats (get low!)
-2:00 Plank
-2:00 Wall Sit
-2:00 Alternating Curtsy Squats
-1:00 Plank
-1:00 Wall Sit
-1:00 Lunge Jumps
*Keep track of the total time you have to stop and take a break. The fewer beaks you have the better the score. Try to keep a consistent back and forth pace on the Lunge/Squat portions

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 x 15
-Power Snatch + Low Hang Snatch + High Hang Snatch
*Work up

[Engine Builder]
Interval Day
8 Rounds
-Machine 1:30
-Rest :30

Row Option: Yes
Bike Option: Yes
Run Option: Yes
Ski Option: Yes
*Track you cals/distance for each round.