Wednesday – 9/18/2019

The Workout for Wednesday is:

WARM-UP
(Primer)
6 Minute Machine (nasal breathing only)
*At any point during your 5 minutes, stop and perform 6 reps of W.G.S.

(Mobility)
Seated Forward Fold x 1:00
Barbell Quad Smash x 1:00 /side

METCON
3 Total Rounds
AMRAP x 5 minutes
-40/30 Cal Machine
-15 Toes-to-Bar
-30 Air Squats
-15 Toes-to-Bar
-30 Air Squats
Rest 2 minutes between rounds

After the 3 round, rest 2 minutes and then begin…

3 Total Rounds
AMRAP x 3 minutes
-1k Bike or 500m Row
-20 Lunges
-30 Push-Ups
Rest 1 minute between rounds

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]
Strict Press
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Sets 4-7 – 7 reps  @ 75-77%
*Rest exactly 2 minutes between sets.

Deadlift
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes between

Followed by. . .

Every two minutes, for 12 minutes (6 sets):
Deadlift x 5 reps @ 70-75%

[Engine Builder]
Running Endurance Option
For times:
Run 1600 Meters @ 80% of 1-Mile PR Pace
Rest 30 seconds
Run 800 Meters @ 90% of 1-Mile PR Pace
Rest 60 seconds
Run 1600 Meters @ 85% of 1-Mile PR Pace
Rest 30 seconds
Run 800 Meters @ 90-95% of 1-Mile PR Pace
Rest 60 seconds
Run 1600 Meters @ 80% of 1-Mile PR Pace

Rowing Endurance Option
Four sets for times of:
Row 1800 Meters
Rest 4 minutes
*Your goal should be to maintain consistent pacing across the four sets – and ideally, holding the same pace/500m you held last week. Your perceived rate of exertion will increase each set, but your total time should stay consistent within a 5-second window. Pay attention to the your pace/500m splits to ensure consistency.