Monday – 11/25/2019

The Workout for Monday is:

STRENGTH
Strict Press: 5 x 5

*Strict Press has ZERO bend in the knee. All shoulders. Keep your quads and glutes flexed through the entire lift.

Optional
*After each set perform 1 min. worth of Russian Twists with a 35/25# DB. Holding it vertically with your hands around the bell and not the handle. L+R=1 rep. I purposely want this to be heavy today. You probably won’t get that many, but it’s fine.

METCON
For Time
-600m Row OR 1200m Bike
-6 Burpee Pull-Ups
-500m Row OR 1000m Bike
-12 Burpee Pull-Ups
-400m Row OR 800m Bike
-18 Burpee Pull-Ups
*Time Cap: 13 minutes
*Perform Burpee Pull-Ups on the same height bar you typically do your kipping pull-ups.

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.

[Accessory]
Every 30 seconds for 10 minutes
Wall Balls x 5 reps (20/14)

[Applied Strength]
EMOM x 15
Squat Clean x 1 rep
*All sets between 70-80%

[Texas Cardio]
For Time
1 Mile Sled Drag
*Pick a weight you feel you can constantly move with. Walk 4 trips back and forth in the ally.

[Gymnastics]
EMOM x 10
2 Ring Muscle-Ups
*Advanced athletes can add a cardio element to this piece. Feel free to run on the Air Runner during the “Rest”

[Engine Builder]
10 Rounds
-10 Cal Bike Sprint
-30 sec Rest
*Give it your all here. Track your total time.