Monday – 10/14/2019

The Workout for Monday is:

WARM-UP
(Primer)
Every 15 sec x 3 minutes
2 Burpees + 2 Box Jumps

(Midline Activation)
5 – 4 – 3 – 2 – 1
-Hollow Rocks
-Arch Rocks

(Specific)
27 Squat Progression

STRENGTH
Every 2 minutes for 10 minutes (5 sets)
Back Squat x 2 reps
Tall Box Jump x 2 reps
*Today should be heavy. You can add weight every set if you’d like. Try starting at the weight you finished at last week on your 10 x 2. We want each set to be a working set. It only 2 reps so come on with it!
*After each set, perform 2 tall box jumps. We are not looking for a max height box jump. Max sure you land soft with your hips higher than your knees.

METCON
AMRAP x 10 Minutes
-15 Deadlifts (185/125)
-15 Wall Balls (20/14)(Rx+ 30/20)
*A very simple couplet here. Don’t let the simplicity of this workout fool you. 10 minutes will feel like a long time today. Focus on maintaining great positions on every set of deadlifts.

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.

[Gymnastics]
For Completion
-20 Strict HSPU (Choose a deficit that will challenge you)
-40 Alternating Pistols
-8 x :20 on / :10 off Parallette L-Sit Hold
-10 Rope Climbs
-10 Russian Dips
-50 GHDSU

[Applied Strength]
Not for time:
Accumulate 10 Clean & Jerk Singles @ 90%

[Engine]
Row Conditioning
6 Rounds
-Row 4 minutes
-Rest 2 minutes
*The target here is to be consistent with your pace across all sets. This should be a hard but very controlled and manageable effort.

[Cool Down/Maintenance]
Hold each pose for 3 minutes:
-Couch stretch left leg
-Couch stretch right leg
-Lizard stretch left leg
-Lizard stretch right leg
-Frog stretch