Monday – 4/13/2020

The Workout for Monday is:

WORKOUT FROM HOME
[Strength]
Bulgarian Split Squat
5 x 18 reps per leg
*Still building on our volume (we are going to 20 by the way). You guys should know the drill at this point with these. Rest around 2 minutes between sets.

[Metcon]
For Time
Accumulate a 10 minute Plank Hold
Every time you rest, complete:
-12 Alternating Pistols
-12 Push-Ups
*At the beginning of the workout, complete 50 bodyweight Russian Twists as a one time “Buy-In”. (Rt + Lt = 1)

[Accessory]
EMOM x 12
-12 Russian or H2H KB/DB Swings
OR
-12 Single Leg Glute Bridges /leg
OR
-12 Weighted/Banded Good Mornings

[Engine Builder]
Max Aerobic Power Day
20 Rounds
-Run/Machine x 45 sec
-Rest 15 sec
*Track your distance/cals

PLUG AND PLAY OPTIONS
[Gross Strength]
Every 3 minutes, for 15 minutes (5 sets)
-Bench Press x 5 reps
*Work up to a 5RM for the day.

[Metcon]
For Time
-400m Run
-21 Push Press (135/95)
-15 Front Squats (135/95)
-9 Sumo Deadlift High Pulls (135/95)
-400m Run
-18 Push Press
-12 Front Squats
-6 SDLHP
-400m Run
-15 Push Press
-9 Front Squats
-3 SDLHP
Time Cap = 16 minutes

[Accessory]
Accumulate
-100 GHDSU
OR
-100 Banded Crunches

[Gymnastics]
Every 3 minutes, for 12 minutes (4 sets)
-Perform 20 Pull-Ups (Rx+ C2B)
*If this is a good movement for you, feel free to Bike during your rest.

[Tune]
For Quality
Accumulate 30 Total Reps (15 per arm)
KB/DB Arm Bar + Turkish Get-Up + Windmill