Workout of the day

Workout of the day

Monday – 6/17/2019

The Workout for Monday is:

Every 15 sec for 3 minutes
-3 Box Jumps

27 Squat Progression

10 Empty Bar Front Squats @ 41×1
Work up to working weight for strength

Front Squat
10 x 1 (across)
Muscle Density Day!
*The goal here is to pick ONE weight, something heavy, and hit that weight consistently every 60 seconds for 10 minutes.
*Score = Weight used

Every 3 minutes for 6 Rounds
-10 Hang Power Cleans (95/65)(Rx+ 115/75)
-10 Pull-Ups (Rx+ C2B)
-10 Jerks (95/65)(Rx+ 115/75)
-10 Lateral Burpees OTB
*Rx+ is adding 1 rep each round to each movement. So round 2 would be 11 of everything… then 12… and so on… NO QUITTING! Once you cannot finish the 13 set for example, just go back to 10s immediately and finish.

*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.

4 Rounds for Completion
-25 GHD Hip Extensions
-100′ D-Ball Chest Carry (150/100)

4 Rounds
-15 sec DB Lateral Raise
-15 sec DB Hercules Hold (thumbs facing up)

Rest 60 seconds, and then…

4 Rounds
-15 sec DB Lateral Raise (thumbs facing up)
-15 sec DB Hercules Hold (palms facing up)

[Gross Conditioning]
2 Rounds
-50′ Overhead Yoke Carry (try going heavier than last week)
-Rest 2 minutes
-50′ Hand-Over-Hand Rope Pulls (heavy)
-Rest 2 minutes

[Engine Builder]
Running Option
8 Rounds
-100m @ 95% effort
-Rest 60 seconds

Row Option
3 Rounds
-Rest 60 sec
-Rest 60 sec
-Rest 3 minutes
*Try to establish an aggressive 500m pace, and then hold that same pace for your 350 and 250m intervals.

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