Monday – 1/20/2020

The Workout for Monday is:

STRENGTH
Every 2 minutes, for 10 minutes (5 sets)
Front Squat x 5 reps
*Work up to a 5RM for the day.

METCON
“Open Workout 14.4”
AMRAP x 14 Minutes
-60 Cal Row
-50 Toes-to-Bar
-40 Wall Balls (20/14)
-30 Power Cleans (135/95)
-20 Ring Muscle-Ups

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.

[Accessory]
5 Rounds
1:00 Max Russian Swings (70/55)
1:00 Rest

[Applied Strength]
EMOM x 15
-1 High Hang Snatch
*Work up.

[Texas Cardio]
Teams of 2
AMRAP x 7
2 – 4 – 6 – 8 – 10 – Etc…
Burpee Box Get Overs (48″/40″)
Sandbag Cleans (150/100)
*Ask one of your coaches how to setup the tall box for saftey.

[Rest 3 Minutes]

AMRAP x 7
2 – 4 – 6 – 8 – 10 – Etc…
Sandbag Over Box (48″/40″)
Synchronized Box Jump Overs (24/20″)
*Box Jumps are completely over the box. Jump on top of the box and down if you needed.

[Engine Builder]
6 Rounds
-500m Row Sprint
*Rest as needed between efforts