Monday – 12/16/2019

The Workout for Monday is:

STRENGTH
Option A
Every 60 seconds, for 10 minutes (10 sets)
Front Squat x 3 reps
*Use heaviest weight across all 10 sets

Option B
Every 2 minutes, for 10 minutes (5 sets)
Push Press x 8 reps
*Work up and establish new 8RM

METCON
For Time
-1000/800m Row OR 1200/1000m Bike
-20 Toes-to-Bar (Rx+ 30 reps)
-15 DB Thruster (Choose Load)(Rx+ 20 reps)
-10 Devil’s Press (Rx+ Ring Muscle-Ups)
-20 DB Thrusters
-30 Toes-to-Bar
-1000/800m Row OR 1200/1000m Bike
Time Cap = 20 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.

[Accessory]
For Time
-10 Legless Rope Climbs
Time Cap = 10 minutes

[Applied Strength]
EMOM x 20
-1 Snatch* (Work between 70-80%)
*Odd Intervals: Complete 25′ HS Walk + 1 Snatch
*Even Intervals: Complete 25 Double-Unders + 1 Snatch

[Gymnastics]
Bar Muscle-Ups
Accumulate 30 total reps
Work on sets – big or small
Time Cap = 10 minutes

[Engine Builder]
~VO2 Max Priority~
Run Option
Every 4 minutes, for 32 minutes (8 sets)
-300m Air Runner @ 90-95% effort
*Aim for consistency in times across all 8 sets.

Row Option
Every 4 minutes, for 32 minutes (8 sets) for max distance
-90 seconds of Rowing
*Push these hard, but aim for minimal drop off in meters achieved in each of the 8 sets