Workout of the day

Workout of the day

Wednesday – 7/31/2019

The Workout for Wednesday is:

-300m Run
44′ of each
-Walking Toe Touch
-Soldier Walk
-Walking Lunge
-Lateral Lunge
-Straight Leg Bear Crawl
-Crab Walk

-30 sec PVC External Rotation /side
-30 sec Sleeper Stretch
-15 Jumping Air Squats

Toe-to-Bar Technique
Review and Setup metcon

4 Total Rounds
-400m Run
-25 Toes-to-Bar
-10 Thrusters (115/75)(Rx+ 155/105)
-Max Burpee Pull-Ups in remaining time (Rx+ Burpee Ring MU)
Rest 4 minutes between rounds

*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.

[Strength Work]
1 & 1/4 Front Squat
5 x 2 climbing
Rest 2 minutes between sets

5 Rounds
-10 sec HS Hold + Max Rep Strict HSPU
Rest 2 minutes
Score = total reps

4 Rounds
-Side Plank x 45 sec /side
-Supine GHD Plank Hold x 30 sec

[Engine Builder]
For Max Cals
20 Minute Assault Bike
*Aim to hold 3-5 RPM faster than 30 minute bike test.

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