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Workout of the Day – Friday August 9th, 2019 “Blockbuster”

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Strength

Power Clean (1X10)

10 Rep Touch-N-Go

You are allowed to pause in the front rack and at the hips, but not on the ground

Warmup Sets

3-5 Sets of 5-7 Reps @ Lighter Weights

Working Sets

Take 2-4 Attempts @ Heavier Sets of 10

Metcon

Blockbuster (3 Rounds for reps)

AMRAP 5:

Buy-In: 35/25 Calorie Assault Bike or 50/35 Row

Max Rounds of “The Chief” (135/95)

Rest 5 Minutes

AMRAP 5:

Buy-In: 25/18 Calorie Assault Bike or 35/25 Row

Max Rounds of “The Chief” (155/105)

Rest 5 Minutes

AMRAP 5:

Buy-In: 15/10 Calorie Assault Bike or 20/15 Row

Max Rounds of “The Chief” (175/125)
1st Bar: A weight you can cycle for 12+ reps when fresh

2nd Bar: A weight you can cycle for 6+ reps when fresh

3rd Bar: A weight you can cycle for 3+ reps when fresh

Choose a push-up variation you can complete unbroken each time

Cap your calories at 2:30, 2:00, and 1:30 respectively