Friday 5.1.20
Warm-up Prep (10-15 Minutes)
2 Rounds
50 Single Unders
10 Barbell Good Mornings
10 Calorie Bike (medium to fast pace)
:30 Lower Back Foam Roll
:30 Upper Back Foam Roll
:30 Foam Hamstring Roll each leg
Strength/Skill - Tempo Deadlifts
EMOM 1x10
2 - Tempo 3 Count Up, Tempo 3 Count Down
1 - Explosive Up, Tempo 3 Count Down
50-55% of 1 RM
WOD (Workout of the Day)
"Food Truck"
3x4 min AMRAPS
4 Min AMRAP
7 Deadlifts 185/155
12 Burpees
Rest 4 Minutes
Same AMRAP scheme, increase weight to 205/175
Rest 4 Minutes
Last AMRAP, increase weight to 225/195
Incorporated Energy Systems in WOD: Phosphagen, Glycolytic
Stimulus:
- Our goal for this workout is to target 3-5 Rounds each AMRAP
- These are going to be spicy, go full speed since you have a nice rest in between these torture camps. Deadlifts should be done unbroken or close to and the burpees, just keep moving through them. There isn't much to breakdown here, you just need to move and fast.
- Score is lowest AMRAP of rounds plus reps
*Scale accordingly if any exercise cannot be performed RX