8.30.17 Workout of the Day

Fireman Doug AKA "Dougie Fresh" and wife Deanna, taking their fitness to nature in Gatlinburg, TN.

1. Power Clean (70%/5)3 (75%/3)2

2. Conditioning Team“Village People” 5 min AMRAP windows P1 50/35 Calorie Row INTO AMRAP Macho Man (135/95)

then

P2 50/35 Calorie Row INTO AMRAP Macho Man (135/95)

then P1 35/25 Calorie Row INTO AMRAP Macho Man (155/105)

then

P2 35/25 Calorie Row INTO AMRAP Macho Man (155/105)

then

P1 20/15 Calorie Row INTO AMRAP Macho Man (185/135)

then

P2 20/15 Calorie Row INTO AMRAP Macho Man (185/135)

SCORE=total team rounds, start round where last person left off

“Macho Man” – 3 Power Cleans, 3 Front Squats, 3 Push Jerks

Today, we have quick AMRAPs featuring rounds of “Macho Man”, a classic CFNE benchmark workout. With the Push Jerk being the most challenging movement of the three and also the biggest limiting factor, choosing a weight that athletes could do 20+ repetitions, 15+ repetitions, and 10+ repetitions respectively when totally fresh will help ensure the proper stimulus for the workout.

The third power clean may not be squat cleaned as the first front squat repetition. Athletes must stand to full extension after their last power clean before beginning the front squats.

ICT

Skill:7 minutes DUB Practice

Conditioning

2 sets :

Tabata plank to pushup

Tabata KB SDHP (35/25)

Tabata DUBS

Tabata Abmat situps

-stay at each station for 4 minutes-

-rest 1 minute between each set-

SCORE= lowest tabata combined

Cooldown:300 m jog

Midline: 4 minute static holds