Workout of the day

Workout of the day

Monday – 11/25/2019

The Workout for Monday is:

Strict Press: 5 x 5

*Strict Press has ZERO bend in the knee. All shoulders. Keep your quads and glutes flexed through the entire lift.

*After each set perform 1 min. worth of Russian Twists with a 35/25# DB. Holding it vertically with your hands around the bell and not the handle. L+R=1 rep. I purposely want this to be heavy today. You probably won’t get that many, but it’s fine.

For Time
-600m Row OR 1200m Bike
-6 Burpee Pull-Ups
-500m Row OR 1000m Bike
-12 Burpee Pull-Ups
-400m Row OR 800m Bike
-18 Burpee Pull-Ups
*Time Cap: 13 minutes
*Perform Burpee Pull-Ups on the same height bar you typically do your kipping pull-ups.

*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.

Every 30 seconds for 10 minutes
Wall Balls x 5 reps (20/14)

[Applied Strength]
EMOM x 15
Squat Clean x 1 rep
*All sets between 70-80%

[Texas Cardio]
For Time
1 Mile Sled Drag
*Pick a weight you feel you can constantly move with. Walk 4 trips back and forth in the ally.

EMOM x 10
2 Ring Muscle-Ups
*Advanced athletes can add a cardio element to this piece. Feel free to run on the Air Runner during the “Rest”

[Engine Builder]
10 Rounds
-10 Cal Bike Sprint
-30 sec Rest
*Give it your all here. Track your total time.

  Back to Blog