Wednesday – 6/19/2019

The Workout for Wednesday is:

WARM-UP
(Primer)
EMOM x 5
-10/7 Cal Machine
-3 to 5 Burpees

(Mobility)
3 Rounds
-3 Broad Jumps
-Worlds Greatest Stretch x Side

(Specific)
With empty barbell
-5 Good Mornings
-5 Back Squats
-5 BTN Push Press
-5 Back Racked Thrusters
-5 Push Presses
-5 Thrusters

METCON
Every 3 minutes x 10 Rounds
-12/10 Cal Row
-12/10 Cal Bike
-3 Thrusters (climbing)
*For you to Rx this you have to finish every round. Start your weights at something pretty hard right out the gate. 65-70% and then add from there. You may add a little something every round or make big jumps every 2 rounds is fine too. This is only going to be as hard you make it, so don’t slack.

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.

[Gross Strength]
Sumo Deadlift
5 x 10 (climbing)
*Build in weight over 5 sets. Hit heavy 10 for the day based on feel

[Applied Strength]
EMOM x 20
1 Clean & Jerk
*Start light, but build quickly… try to get 10 sets at/above 80% if you’re feeling good.

[Accessory]
3 Rounds
-Reverse Snow Angels x 60 sec
-Rest 60 sec
-Barbell Ab Roll Outs x 10-12 reps (think of an ab-wheel, but with a barbell)
-Rest as needed

[Gymnastics]
For Time
30 – 25 – 20 – 15 – 10
-Kipping HSPU
-30 Double-Unders
*Lots of ways to adjust this workout based on your skill level or weakness. Use the rep scheme 15/12/9/6/3 if you’d like to work strict HSPU or if you feel the volume is too much. 

[Engine Builder]
Running Option
3 Rounds
Run 800m @ mile PR pace
Run 400m @ 60%
Rest 5 minutes

Rowing Option
4 Rounds
-8 minutes of rowing with rate changes
-Rest 4 minutes
*Row the first two minutes of each set at 22 s/m, the next two minutes at 24 s/m, the next two minutes at 26 s/m, and the final two minutes at 28 s/m.