Wednesday – 3/18/2020

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 Wednesday is:

STRENGTH
In 15:00, complete…
-Heavy set of 10 Deadlifts
-Heavy set of 8 Deadlifts
-Heavy set of 6 Deadlifts
-Heavy set of 4 Deadlifts
-Heavy set of 2 Deadlifts
*This should be looked at as a ramp to a heavy double for the day. Make sure you get some good volume on the early sets and don’t cheat yourself. 

METCON
For Time
27 – 21 – 15 – 9
-Calorie Row
-DB Thrusters (50/35)
*This is Open Workout 15.5 but with DBs…. 

CORONA-CON (Home workout option)
10 Rounds for Time
-30 Double-Unders
-15 Pull-Ups
-30 Air Squats
-100m Sprint
-Rest 2:00
*The goal here is to perform each round as a sprint! Head out to a park to find a pull-up bar. If you can’t find a pull-up bar, sub the pull-ups for push-ups or burpees. Double Unders can be replaced with Jumping Wall/Bar Taps.

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.

[Gymnastics]
EMOM x 10 Minutes
-2 to 5 Bar Muscle-Ups
*This is a pure volume piece. A great time to focus on the quality of your reps.

[Engine Builder]
Speed Day
Machine 10 minutes for Max Cals
This is a time trial – PUSH!
*Compare your results to 4 weeks ago.

Row Option: Yes
Bike Option: Yes
Run Option: Yes
Ski Option: Yes