Monday – 12/30/2019

Check Website for New Year’s Eve/Day Class Times.

The Workout for Monday is:

STRENGTH
Option A
Every 2 minutes, for 10 minutes (5 sets)
Back Squat x 3 reps
*Work up to a 3RM for the day

Option B
Every 60 seconds, for 10 minutes (10 sets)
Sumo Deadlift x 2 reps
*Use heaviest weight across all 10 sets.

METCON
From 0:00 to 5:00…
AMRAP of “Cindy”
-5 Pull-Ups
-10 Push-Ups
-15 Air Squats

From 5:00 to 10:00…
Establish a 1RM Snatch (any style)

From 10:00 to 15:00…
AMRAP of “Cindy”
-5 Pull-Ups
-10 Push-Ups
-15 Air Squats

From 15:00 to 20:00…
Establish a 1RM Clean & Jerk (any style)

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.

[Engine/Gymnastics]
6 Rounds for Time
-600m Run
-5 Ring Muscle-Ups