Monday – 8/5/2019

The Workout for Monday is:

WARM-UP
(Primer)
-300m Run
-30 H2H KB Swings
-15 Burpee Kick Backs

(Mobility)
With empty barbell….
-4 Good Mornings
-4 Kang Squats
-4 Jefferson Curls

(Specific)
DL Technique/Setup

STRENGTH
Pause Deadlift
3 x 8 @ 60%
Rest no more than 2 minutes between sets
Pause 2-3 seconds @ mid-patella

METCON
4 Total Rounds

AMRAP x 3
-15/10 Cal Bike Sprint
-300m Run (Rx+ 400m)
-Max Burpees

When the clock hits 3:00….

Perform Max Reps of one of the following movements x 60 seconds
-Cal Row / Thrusters (95/65) / American KB Swings (55/35)

Rest 2 minutes between rounds
*Score = Total Burpees + Total Reps

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.

[Accessory]
4 Rounds
-10 to 15 Med Ball Rotating Side Toss Rt
-30 sec Kneeling Anti-Rotation Hold Rt
-10 to 15 Med Ball Rotating Side Toss Lt
-30 sec Kneeling Anti-Rotation Hold Lt

[Applied Strength]
EMOM x 20 minutes
Odd – 1 Hang Snatch
Even – 1 Snatch
*Perform both movements at 85-90% of 1RM Snatch

[Strength]
Back Squat
3 x 8 @ 75%
Rest 2 minutes between sets

[Cardionastics]
2 Rounds for Time
-30 Toes-to-Bar
-30/20 Cal C2 Bike or Row
-30 Strict HSPU
-30/20 Cal C2 Bike or Row
-15 Bar Muscle-Ups
-30/20 Cal C2 Bike or Row
*Every time you break on a gymnastics movement you must perform 50 Double-Unders
(Modifiy or cap yourself at a total of 8 breaks for the entire workout and do not perform more double unders after that)

[Engine Builder]
Every 4 minutes x 32 minutes (8 sets)
40/30 Cal Row or Bike Erg Sprint