Monday – 5/13/2019

The Workout for Monday is:

WARM-UP
(Primer)
3 Rounds
:50 easy machine
:10 machine sprint

(Mobility)
Leg Swings x 10 each direction
Shin Box Rotations x 10
Squatting Shin Box Rotations x 10

(Specific)
2 Rounds
-5 Kang Squats
-10 Lunge Jumps
-5 Hollow Rocks

STRENGTH
Back Squats
3 reps @ 70%
3 reps @ 75%
3 x 3 @ 80%

METCON
AMRAP x 12
-50 Cal Machine
-75 Wall Balls (20/14)
-50 Overhead Lunges (45/35# plate)
-100 Double-Unders

EXTRA CREDIT
[Strength]
Snatch
3 reps @ 60%
3 reps @ 65%
2 reps @ 70%
2 reps @ 75%
3 x 2 @ 80%

Snatch Pull
2 x 3 @ 100% (of snatch)
2 x 3 @ 105%

Push Press
5 reps @ 70%
5 reps @ 75%
3 reps @ 80%
2 x 3 @ 85%

[Gymnastics]
Ring Muscle-Ups Technique
5 x 1-6 Strict Ring MU

[Accessory]
Bulgarian Split Squat
Same as last week, but hopefully you can go a little heavier this time. After Warming up with a few lighter weights, this is how it’s going to go… 5 heavy reps on each leg immediately into; 1min. of max effort Russian KB Swings 70/53 Rest 2min. x 4 Rounds You have a 20min. window.

[Engine]
Run
10 Rounds (20 minutes)
1:00 Easy
1:00 Moderate
Immediately followed by;
10 Rounds (10 minutes)
:45 sec Walk
:15 sec Sprint