Monday – 2/17/2020

The Workout for Monday is:

STRENGTH
Every 2 minutes, for 10 minutes (5 sets)
Front Squat x 3 reps
*Work up to a 3RM for the day

METCON
AMRAP x 20 Minutes
-2k/1800m Row OR 4800/4000m Bike
-60 Wall Balls (20/14)
With the time remaining…
-10 Shoulder-to-Overhead*
*Round 1 – (95/65)
*Round 2 – (115/75)
*Round 3 – (135/85)
*Round 4 – (155/95)
*Round 5 – (185/105)
*Round 6 – (205/115)
*Round 7 – (225/125)
*Advanced Athletes: Start @ 155/105 and add 20/10 pounds each set.

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]
5 Rounds: Complete a new station every 90 seconds
-Station 1: Seated Tall Box Jump x 6 reps
-Station 2: Seated DB Strict Press x 12 reps @ 31×1
-Station 3: GHD Sit-Up x 15 reps

[Engine Builder]
Max Aerobic Power Day
20 Rounds
-Machine 30 seconds
-Rest 30 seconds

Row Option: Yes
Bike Option: Yes
Run Option: Yes
Ski Option: Yes
*Track your Cals/Distance for each interval.