Monday – 3/9/2020

The Workout for Monday is:

GROSS STRENGTH
In a 12 minute window
Establish your 3RM Overhead Squat for the day.

METCON
AMRAP x 4 Minutes
-5 DB Power Cleans (50/35)
-50′ Bear Crawl (Rx+ 25′ HS Walk)
-20 Abmat Sit-Ups

~Rest 2 minutes~

AMRAP x 4 Minutes
-10 DB Power Cleans (50/35)
-100′ Bear Crawl (Rx+ 50′ HS Walk)
-40 Abmat Sit-Ups

~Rest 2 minutes~

AMRAP x 4 Minutes
-15 DB Power Cleans (50/35)
-150′ Bear Crawl (Rx+ 75′ HS Walk)
-60 Abmat Sit-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.

[Accessory]
3 Minute Max Effort Banded March
Rest 2 minutes
3 Minute Max Effort Banded March
*Hello Ass Cheeks!!!!!

[Applied Strength]
With a continuous running clock…
Every :20 for 3:00 – 1 Power Snatch
Every :40 for 4:00 – 2 Power Snatches (TnG)
Every 1:00 for 4:00 – 3 Power Snatches (TnG)
*You may adjust the loading as you see fit for the piece. We are looking for quality barbell cycling rather than sloppy heavy lifts. The loading should challenging but smooth the entire time.

[Gymnastics]
Every 2:00 for 8:00 (4 sets)
-10 DB Box Step Overs (50/35)
-1 Max set of Bar Muscle-Ups

[Engine Builder]
Machine 32 Minutes
Consistent pace, no kick at the finish

Row Option: Yes
Bike Option: Yes
Run Option: Yes
Ski Option: No
*Track your total cals/distance