Monday – 2/10/2020

The Workout for Monday is:

APPLIED STRENGTH
Every 30 seconds, for 10 minutes (20 sets)
-Complete 1 Heavy Cluster
*Use heaviest weight possible across all sets.

METCON
AMRAP x 12
-35 Power Snatches (75/55)
-30 Push-Ups (Rx+ HSPU)
-25 Abmat Sit-Ups OR V-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.

[Gross Strength]
Every 3 minutes for 15 minutes (5 sets)
-8 Overhead Squats
*Work up to an 8RM for the day

[Accessory]
AMRAP x 5
-35/20 Cal Echo/Ass. Bike
-Max Wall Balls in time remaining time (20/14)

[Gross Conditioning]
-1000m Ski Erg
-30 Burpee Box Jump Overs (24/20″)
-750m  Ski Erg
-20 Burpee Box Jump Overs
-500m Ski Erg
-10 Burpee Box Jump Overs
-250m Ski Erg

[Engine Builder]
Endurance Day
– Row x 24 minutes @ steady state
*Consistent pace, no kick at the finish

Bike Sub: Yes
Run Sub: Yes
Ski Sub: No
*Track you total Cals/Distance