Monday – 6/10/2019

The Workout for Monday is:

WARM-UP
(Primer)
EMOM x 4
Odd – Row 45 seconds
Even – 4 Russian KBS + 3 Goblet Squats + 2 Cossack Squats w/ KB

(Mobility/Activation)
Leg Swings x 10 each direction
Plank x 30 seconds
Superman x 30 seconds

(Specific)
Review Sumo Deadlift

STRENGTH
Sumo Deadlift
5 x 5 (climbing)
*Work to a heavy 5 for the day. Set weight down, don’t drop from the top.

METCON
AMRAP x 20
-44′ HS Walk OR 88′ Bear Crawl
-50 Double-Unders
-10 Toes-to-Bar
-200m Run
*There should never be a resting point during this workout. Use your transitions to slow you heart rate and reset your focus, but once you start a movement, give it your best to go unbroken.

OPTIONAL EXTRA CREDIT
*We all have extra weaknesses we want to 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.

[Applied Strength]
Every 2 minutes, for 20 minutes:
1 Clean + 1 Front Squat + 1 Jerk
*Build to a heavy complex for the day

[Accessory]
2 Rounds
50′ Overhead Yoke Carry (choose challenging load that you can do unbroken)
50′ Hand-Over-Hand Rope Pulls (make it tough, but unbroken)
Rest 2-3 minutes

[Gross Conditioning]
For Efficiency and Volume Accumulation
-50 DB Box Step-Overs (50/35)
-400m DBall Carry (150/100)

[Engine Builder]
*Choose based on your goals.
Run Option:
3 Rounds
-500m Run @ 95%
-Rest 2 minutes
400m Run @ 95%
-Rest 2 minutes
*Push hard but be consistent.

Row Option:
5 Rounds
-1000m Row
-Rest 2 minutes
*Note times for each set. Aim for consistency across the five sets. You should not have a disparity of more than 5 seconds between your fastest and slowest sets.