Monday – 8/26/2019

The Workout for Monday is:

WARM-UP
(Primer)
-400m Run
-10 Leg Swings Each Direction
-5 Inchworms + Push-Up
-5 Burpee Broad Jumps

(Mobility)
-30 sec Squat Hold
-10 Shin-Box Rotations
-10 Squatting Shin-Box Rotations

(Specific)
With an empty barbell…
-5 Good Mornings
-10 Reverse Lunges
-5 Good Mornings

STRENGTH
Back Squat
3 x 5 @ 65%
Rest no more than 2 minutes between sets

METCON
10 Rounds for Time
-6 Burpees (Rx+ BBJO)
-12 Wall Balls (20/14)(Rx+ 30/20)
-30 Double-Unders
Time Cap = 20 minutes

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.

[Strength]
EMOM x 20 minutes
Minute 1 – 15-18 / 10-12 Cal Assault Bike
Minute 2 – Snatch x 1 rep

Deadlift
3 x 5 @ 65%
Rest no more than 2 minutes between sets

[Accessory]
4 Rounds
-10 to 15 Med Ball Rotating Side Tosses (Right)
-Right Side Kneeling Anti-Rotation Hold x 30 seconds
-10 to 15 Med Ball Rotating Side Tosses (Left)
-Left Side Kneeling Anti-Rotation Hold x 30 seconds

[Gymnastics]
For Time
-40/30 Cal Row
-40 Strict HSPU
-40/30 Cal Row
-250′ HS Walk
-40/30 Cal Row
-40 Toes-to-Bar
-40/30 Cal Row
-20 Strict HSPU
-100′ HS Walk
-20 Toes-to-Bar
Compare results to July 8, 2019

[Engine]
“C2 Row – 10TT”
For Max Cals
-10 minutes of Rowing
Compare results to July 8, 2019