Monday – 10/28/2019

The Workout for Monday is:

WARM-UP
3 Minutes Machine of Choice

3 Rounds
-15 sec Cat/Cow
-15 sec T-Spine Rotation
-15 sec T-Spine Rotation
-15 sec Puppy Dog

With an empty barbell..
-5 Deadlifts
-5 Muscle Snatch
-5 Good Mornings
-5 BTN Snatch Grip Strict Press
-5 Back Squats
-5 Overhead Squats
-5 Pressing Snatch Balances
-5 Overhead Squats

STRENGTH
Every 60 seconds, for 10 minutes
Overhead Squat x 2 reps
*We haven’t done Overhead Squats in awhile for our strength. Be conservative with your target weight. 
*If Overhead Squats are a challenge for you, use this time to focus on working your technique and positions.

METCON
12 Rounds for Time
-10 Wall Balls (20/14)
-8 Box Jumps (24/20″)
*This one will be a grinder. You must step down on the box jumps. Take care of you ankles.

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]
Core Smash!
Superset 3 rounds of:
Side plank hold Right x 20 seconds
Side plank pulses Right x 20 seconds
Rest 20s
Side plank hold Left x 20 seconds
Side plank pulses Left x 20 seconds
Rest as needed

[Applied Strength]
EMOM x 12
2 Hang Cleans (yes, that means squat)
*Start at a moderate and work up over the 12 minutes. Sets should be unbroken.

[Gymnastics]
Skills Practice, not for time
-20 Strict HSPU (choose challenging ROM)
-40 Alternating Pistols
-L-Sit Hold: 8 x :20 on / :10 off (Scale accordingly)
-10 Rope Climbs
-20 Strict Ring Dips (add weight if needed)
-50 GHDSU

[Engine]
Run Intervals
5 Rounds
-Run 400m
-Rest 30 seconds
~Rest 2 Minutes~
5 Rounds
-Run 200m
-Rest 1 minute
~Rest 2 Minutes~
Run 800m

[Mobility]
Hold each pose for 3 minutes:
Couch stretch left leg
Couch stretch right leg
Lizard stretch left leg
Lizard stretch right leg
Frog stretch