Wednesday – 4/15/2020

The Workout for Wednesday is:

WORKOUT FROM HOME
[Strength]
EMOM x 20
Station 1 –  Push-Up x 10 to 20 reps OR Strict HSPU x 5 to 10 reps
Station 2 –  Bent Over Row x 10 to 20 reps (Pause at chest for 2 seconds and really squeeze at the top)
*The Bent Over Rows can be performed a bunch of different ways. If you don’t have any equipment, load up a backpack.

[Metcon]
For Time
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1               Burpees
20 – 18 – 16 – 14 – 12 – 10 – 8 – 6 – 4 – 2     Box/Chair Dips
30 – 27 – 24 – 21 – 18 – 15 – 12 – 9 – 6 – 3   Sit-Ups

*Goes like this:
10 Burpees, 20 Dips, 30 Sit-Ups
Then
9 Burpees, 18 Dips, 27 Sit-Ups
And so on….

**You are basically doubling and then tripling the first number. Should take about 15 minutes. You can make it a little harder by putting some weight on your lap for the dips and adding some weight for the sit-ups.

[Engine Builder]
Speed Day
For 10 Minutes
Run/Machine for Max Distance/Cals
*Compare to your score 4 weeks ago.

PLUG AND PLAY OPTIONS
[Gross Strength]
Every 3 minutes, for 15 minutes (5 sets)
Front Squat x 3 reps
*Work up to a 3RM for the day.

[Metcon]
Championship Fight Gone Bad
5 Rounds for Max Reps
-1:00 Wall Balls (20/14)
-1:00 Sumo Deadlift High Pull (75/55)
-1:00 Box Jumps (20″)
-1:00 Push Press (75/55)
-1:00 Row for Cals
-1:00 Rest
*Remember, the clock doesn’t stop. Factor in transitions from station to station. Make sure you really mobilize and prime your ankles before starting. You may be a little tight/sore from the dubs yesterday. The SDLHP will feel good after the heavy loading on Monday. This is a great test of capacity today so go get it!

[Accessory]
5 Rounds for Quality
-DB Lateral Raise + DB Front Raise x 10 reps
-DB Curl x 10 reps

[Applied Strength]
EMOM x 15
1 Clean & Jerk
*Work around 80%

[Gross Conditioning]
4 Rounds for Time
-25 Cal Ski (or any machine)
-25 Bench Press (135/95)
*The pump is going to be real!

[Finisher]
4 Rounds for Time
-25 Russian Swings (55/35)
-50 Abmat Sit-Ups