Monday – 12/9/2019

The Workout for Monday is:

STRENGTH
Option A
Every 2 minutes, for 10 minutes (5 sets)
-Thruster x 8 reps
*Work up to a challenging set of 8, first rep should be a squat clean.

Option B
5 Rounds
-1:00 Max Rep Overhead Squat (Rx 95/65)(Rx+ 135/95)
-1:00 Rest
*You only get one set during the 1 minute window. Once you drop the bar, the set is over. You can squat snatch the first rep off the floor.

METCON
AMRAP x 12
-5 Power Cleans (95/65)(Rx+ 135/95)
-10 Reverse Lunges
-15 Toes-to-Bar
*Explosiveness, booty work, and abs…. what more could you ask for to start off the week 🙂
*We want the intensity to stay high on this workout. Scale the t2b to a rep scheme that keeps you moving, or switch to V-Ups/Leg Raises.

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]
EMOM x 10
-10 Russian KB Swings (124/88)
*Consistency. Get it done.

[Applied Strength]
EMOM x 15
-1 Split Jerk
*Work up to a heavy single for the day.

[Gymnastics]
AMRAP x 10
-3 Strict Pull-Ups
-6 Kipping Pull-Ups
-9 DB Push-Ups
*If you are proficient in these movements, wear a weight vest.

[Engine Builder]
5 Rounds
-1:00 Max Cal Assault Bike
-1:00 Rest
*Track your cals for each interval. Score = total