Monday – 8/19/2019

The Workout for Monday is:

WARM-UP
(Primer)
-400m Run
-10 Air Squats
-5 Inchworms + Push-Up
-10 Cossack Squats
-5 Reverse Lunges /leg

(Mobility)
W.G.S. x 6 reps

(Specific)
Setup for Accessory

ACCESSORY
3 Rounds for Quality
-Right Arm Suitcase Deadlift + Hold x 5 reps @ 2115
-Half Kneeling Anti-Rotation Pallof Hold x 30 sec
-Left Arm Suitcase Deadlift + Hold x 5 reps @ 2115
-Half Kneeling Anti-Rotation Pallof Hold x 30 sec
-DB or KB Bicep Curls x 8 reps

METCON
5 Rounds For Time
-400m Run
-13 DB Thrusters (50/35) (Rx+ 20 reps)
-13 Lateral Burpees Over DBs (Rx+ 20 reps)
-Rest 60 seconds
Score = total time
Time Cap = 30 minutes

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.

[Strength]
Snatch
Take 20 minutes to establish your 1RM Snatch for the day.

Pause Deadlift
3 x 8 @ 70%
Rest 2-3 minutes between sets

Back Squat
3 x 6-8 @ 80%
Rest 2-3 minutes between sets

[Gymnastics]
For Time
50/35 Cal Assault Bike
Immediately followed by…
3 Rounds
-12 Bar Muscle-Ups
-15/10 Cal Assault Bike
Immediately followed by…
3 Rounds
-15 Toes-to-Bar
-15/10 Cal Assault Bike
Immediately followed by…
3 Rounds
-15 Chest-to-Bar Pull-Ups
-15/10 Cal Assault bike

[Engine Builder]
Rowing Endurance Option
Every 4 minutes, for 32 minutes (8 sets):
60 seconds of Rowing or Bike Erg
Score = Total Cals