Tuesday – 4/14/2020

The Workout for Tuesday is:

WORKOUT FROM HOME
[Metcon]
A PARTNER WORKOUT!!!!!!!! #TeamWork

Have a friend nearby or get them on FaceTime, Zoom, or any other video source you may have!

50 Rounds for Time ( You go, I go style)
-1 Wall Walk
-3 Jumping Air Squats or Goblet Squats
-5 Leg Raises or V-Ups (try keeping your hands behind your head for Leg Raises)

*You must complete the entire round before your partner can go! You will both be doing 25 rounds each.
**For you advanced people out there, you can just hit it as a 20 minute AMRAP and get as many rounds as possible.

[DB/KB Metcon Option]
AMRAP x 12
-20 Hang Clean & Press (10 /side)
-5 Burpees
*A simple burner with some good unilateral work. Use a Hand-to-Hand switch when going from one side to the other. The goal would be to keep the DB/KB work unbroken, so move smoothly.

[Engine Builder]
Interval Day
3 Rounds
Run 7:00 OR Row 2k OR Bike 7:00
Rest 3:00
*Track you total distance/cals

PLUG AND PLAY OPTIONS
[Gross Strength]
Every 60 seconds, for 10 minute (10 sets)
Deadlift x 3 reps
*Use heaviest weight across all 10 sets.

[Applied Strength]
-Hanging Snatch Grip Panda Pull: 10 x 3 (moderate load)
-Muscle Snatch: 10 x 3 (work at a weight just below when your tech. breaks down)
-EMOM x 15: 1 Squat Snatch (work around 80%)

[Metcon]
6 RFT
-5 Power Cleans (185/125)
-75 Double-Unders
*Simple. Go!

[Accessory]
10 Rounds For Max Distance
-Handstand Walk x 30 sec
-Rest 1 minute
*This is a great time to practice or build some solid capacity here.

[Tune]
AMRAP x 12
-3 Muslce-Ups
-6 Handstand Push-Ups
-9 Cal Bike