Monday – 2/24/2020

The Workout for Monday is:

APPLIED STRENGTH
Every 60 seconds, for 12 minutes (12 sets)
-2 Hang Power Cleans
*Work up to a 2RM for the day.

METCON
AMRAP x 25 Minutes
-500/400m Row (Bike 1300/1100m)
-10 Unbroken Shoulder-to-Overhead (choose weight)
-15 Lateral Burpees Over Barbell
*For this workout, you get to pick your weight. You can choose to go heavy or light depending on what you want to work on, but every set of 10 S2OH must be unbroken. If you drop the bar at, let’s say 7 reps, you have to start back over at 1…. so choose your loading accordingly.
*Score = total volume of S2OH. (weight used x total reps)

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.

[Gross Strength]
In 8:00 window, establish a 5RM Strict Press
~Rest 2:00, then~
Every 2 minutes, for 10 minutes (5 sets)
-Strict Press x 5 reps @ 80% of 5RM

[Gross Conditioning]
AMRAP x 7
-800m Row
-30 Front Squats (155/105)
-Max Distance Row with time remaining
*The Front Squats should be completed in no more than 3 sets.

[Engine Builder]
Speed Day
5 Rounds
-Machine 2:00
-Rest :30

Row Option: Yes
Bike Option: Yes
Run Option: Yes
Ski Option: Yes
*Track your cals/distance for each interval.