Monday – 9/1/2019

The Workout for Monday is:

WARM-UP
(Primer)
AMRAP x 4
-200m Run
-4 Single Arm DB  Devils Press*
*We will add a squat variation for fun 🙂

(Mobility)
10 Total Reps (5 /side)
DB Turkish Get-Up + Windmill

(Specific)
Snatch Technique

STRENGTH
“Commitment”
EMOM x 10 minutes:
10 Toes-to-Bar
2 Snatches
*The load you select must stay the same throughout the 10 minutes – you cannot increase or decrease the load.
**You are only allowed two snatch attempts in each minute.
***Score = total load successfully lifted. E.g. 185 x 2, 185 x 2, 185 x 1.F = 925

Why “Commitment” – because everything is easy in the beginning; the question is what can you commit to and follow through on no matter how difficult it gets.

METCON
3 Rounds at 80-85% effort…
-800m Run
-10 to 15 Strict Handstand Push-Ups
30 Russian KB Swings (70/55)
*This portion should be performed at sub-maximal intensity and used primarly work on rhythm, breathing and pacing. Focus on breathing and movement mechanics.

EXTRA CREDIT
[Strength Accessory]
3 Rounds
Barbell Loaded Bulgarian Split Squat x 20 reps @ 1010
(back rack a barbell, raise your rear foot, and then perform 20 reps at a metronomic tempo – don’t pause at the top or bottom, just constant movement)
Rest 60 seconds, then switch legs

1 Round
100 Banded Hamstring Curls
*Keep a steady pace with a light band.

3 Rounds
Weighted GHD Hip Extensions x 8 reps
Bat Wings x 5 reps
*Hold top position for a 5 count

[Engine Builder]
Run Endurance Option
Every 4 minutes x 32 minutes (8 sets)
Run 400m
*Your goal should be to maintain consistent pacing across all sets.

Row Endurance Option
Every 4 minutes x 32 minutes (8 sets)
Row 500m
*Your goal should be to maintain consistent pacing across all sets.