Wednesday – 8/21/2019

The Workout for Wednesday is:

WARM-UP
(Primer)
AMRAP x 5
-10/7 Cal Machine
-3 Inchworm + Cobra Push-Up + Shoulder Tap + Toe Tap
-6 Jumping Air Squats

(Mobility)
-Twisted Cross x 4 reps
-Partner T-Spine Opener

(Specific)
Review/Setup for metcon

METCON
For Time
-10 Snatches
-20 Devils Press
-30 Strict Handstand Push-Ups
-40 Toes-to-bar
-50 Deadlifts
-40 Toes-to-Bar
-30 Strict Handstand Push-Ups
-20 Devils Press
-10 Snatches
*You get to choose your barbell/DB weight for the workout. Whatever weight you choose to snatch, will be the weight you use for the deadlift. The snatch weight should be something you know you can hit, but makes you a little nervous to use for the workout. Time Cap = 30 minutes.

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.

[Strength]
Front Squat
Take 15-20 minutes to establish your 1RM for the day.

[Accessory]
3 Rounds NFT
-30 Banded Glutei Bridges
-30 Banded Leg Curls

3 Rounds NFT
-30 Hip Extension Hold on GHD
-15 GHD Hip Extensions
-30 sec D-Ball Bearhug Hold (150/100)
-Rest 2 minutes

[Gymnastics]
EMOM x 6 minutes
10 Shoulder Taps + 4 to 6 Strict HSPU

[Engine Builder]
For Total Time
-200/150 Cal Assault Bike
-Rest 2 minutes
-150/100 Cal Assault Bike
-Rest 2 minutes
-100/50 Cal Assault Bike
*A good pace to target would be your 300 cal pace from last week.