Wednesday – 10/16/2019

The Workout for Wednesday is:

WARM-UP
(Primer)
Tabata Machine
8 x :20 on / :10 off

(Specific)
Midline Stability
3 Rounds
-15 sec Plank
-15 sec Superman
-15 sec Side Plank
-15 sec Side Plank

STRENGTH
Every 60 seconds x 10 minutes (10 sets)
Deadlift x 2 reps
*Get used to this clock setup.. being able to recover fast between heavy sets is important. Again aim to pick one weight to use across all 10 sets. Grab a partner and have some fun!

METCON
“Baseline with a Twist”
For Time
-500m Row or 1k Bike
-40 Air Squats
-30 Sit-Ups
-20 Push-Ups
-10 Pull-Ups
Rest 2 minutes
-10 Pull-Ups
-20 Push-Ups
-30 Sit-Ups
-40 Air Squats
-500m Row or 1k Bike
Time Cap = 15 minutes

Rx+
For Time
-500m Row (Damper Level 10)
-40 Air Squats
-30 Toes-to-Bar
-20 Strict HSPU
-10 Bar Muscle-ups
*If you can handle wearing a weight vest, wear it. #WeightVestWednesday

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.

[Cool Down/Maintenance]
Hold each pose for 3 minutes:
Barbell assisted pec stretch
Band assisted lat stretch right
Band assisted lat stretch left
Lacrosse ball pec/lat roll right
Lacrosse ball pec/lat roll left

[Gymnastics]
For Completion
-50 GHD Hip Extensions
-10 Strict Ring Muscle-Ups
-3 Peg Board Ascents
-10 Strict Deficit HSPU (these should be very challenging)
-10 Legless Rope Climbs

[Applied Strength]
10 Sets, NFT
-1 Power Clean @ 90%

[Engine]
Run Conditioning
Run a marathon in less than 2 hours…….
Or
10 minutes easy jog building pace as you go
Then
6-8 Sets of:
Run 400m @ 80-85% effort, rest 30s, Run 200m @ a faster pace
Rest 2 minutes between sets