Monday – 3/30/2020

The Workout for Monday is:

WORKOUT FROM HOME
[Strength]
Every 3 minutes, for 15 minutes (5 sets)
-Bulgarian Split Squat x 14 reps /leg @ 2020 tempo
*Yep, more PUMP for that RUMP! We are building off last weeks volume. Gotta keep those legs strong and juicy during our quarantine time. Feel free to perform with a light DB/KB if you’d like. Bodyweight should do the trick though.

[Metcon]
AMRAP x 3 Minutes
-4 DB Power Cleans (Sub: Single DB Snatch OR Tall Box Jumps)
-6 Push-Ups
-8 Air Squats
*Rest 1 minute. Repeat for 5 Total Cycles.
**A little twist on the classic benchmark workout “The Chief”. If you have the equipment, original Chief is an option as well. Your chest and shoulders may still be a bit sore from Saturday, so really get good and loose before you start. Motion is lotion!

[Gymnastics]
AMRAP x 8
-10 Alternating Pistols (or Pistols Practice)
-10 V-Ups or Toes-to-Bar
*The idea is to practice these two the movements. Your approach shouldn’t be about getting the best score, but about becoming a master!

[Engine Builder]
Anaerobic Day
8 Rounds
-Run or Machine :30 @ very high intensity
-Rest 2:30
*Track your overall distance/cals.

PLUG AND PLAY OPTIONS
[Gross Strength]
EMOM x 12
-Deadlift x 3 reps
*Start around 70% and build based on feel.

[Applied Strength]
In a 12 minute window, establish a max complex.
Hang Power Clean (above knee) + Hang Power Clean (below knee)

[Metcon]
3 Rounds for Time
-600m Run
-100 Double-Unders
-50 Abmat Sit-Ups

[Gymnastics]
AMRAP x 8
-2 Squat Snatches (155/105)
-20′ HSW
4/40, 6/60, etc…..