Monday – 12/23/2019

*CLASS SCHEDULE IS UPDATED FOR THE HOLIDAYS ON OUR WEBSITE*

The Workout for Monday is:

STRENGTH
Option A
Every 2 minutes, for 10 minutes (5 sets)
Strict Press x 3 reps
*Work up to a 3RM for the day

Option B
Every 60 seconds, for 10 minutes (10 sets)
Deadlift x 3 reps
*Use the heaviest weight across all 10 sets

METCON
Max Reps 1:00 / Rest 1:00
-Row for Cals
-Power Snatch (75/55)
-Bar Facing Burpees
Complete 4 Total Rounds (cycle through)
*This workout is all about the gas pedal. Don’t hold back and push the limits to test your ability to recover in the 60 second window. 

EXTRA CREDIT

[Accessory]
AMRAP x 6 minutes (For Quality)
-Turkish Get-Up + Windmill 1/1
*Choose weight

[Applied Strength]
EMOM x 15
Muscle Clean + Push Jerk + Squat Jerk
*Work at the limit of your muscle clean. The muscle clean will expose those who do not squeeze their butts and reach full hip extension. Some of you tend to cut your pull short and this will help you correct that.

[Gymnastics]
EMOM x 10
Strict HSPU x 3 to 5 reps
*Perform at a deficit if these numbers are easy for you.

[Engine Builder]
12 Rounds
-400m Run
-Rest 1:00
*Yes, very gross… but needed. Perfect for those traveling for the holidays. Go find a track and do the work.