Monday – 5/20/2019

The Workout for Monday is:

WARM-UP
(Primer)
3 Rounds
-15 sec Jumping Jacks
-15 sec Air Squat
-15 sec Mtn. Climber
-15 sec Jump Squat
3 Rounds
-15 sec Plank
-15 sec Superman
-15 sec Side Plank
-15 sec Side Plank

(Mobility)
WGS x 5 reps /side

(Specific)
5 Back Rack Thrusters
3 Pause Back Squats
5 Back Squats

STRENGTH
Back Squat
Take 18 minutes to build up to a 3RM for the day.

METCON
AMRAP x 10
-4 Cal Machine
-4 Thrusters (75/55)(Rx+ 95/65)
-8 Cal Machine
-8 Thrusters
-12 Cal Machine
-12 Thrusters
-16/16… Etc

EXTRA CREDIT
[Applied Strength]
Snatch: Work up to a 2RM for the day. Not Tng. Quick drop and Reset.

Snatch Pull
-3 reps @ 100%
-3 reps @ 105%
-2 x 3 @ 110%

Split Jerk
Take 10 minutes to work on your Split Jerk technique. If you’re feeling good, work to a heavy single for the day, but not a 1RM. The goal is to feel some good weight to build confidence. You only have 10 minutes.

[Gymnastics]
4 Rounds
-100 Double-Unders
-10 Ring Muscle-Ups (or 60% of best unbroken set)
-Rest 2 minutes

[Accessory]
3 Rounds
-8 Reverse Deficit Lunges (4″)
-20 to 30 GHDSU
-20 Hip Extensions

[Engine]
Run
Part 1
6 Sets of:
-200m Run at Fast Pace
-200m Jog between reps (not after 6th set)

~Rest 2:00~

Part 2
-200m Run at Faster Pace
-100m Walk between reps (not after 6th set)

Optional
~Rest 2:00~

Part 3
6 Sets
-200m Run at Fastest Pace
-Rest 60 seconds between reps