Monday – 9/9/2019

The Workout for Monday is:

WARM-UP
(Primer)
Machine of Choice
:20 ON / :10 Easy x 6 Intervals

(Mobility)
Spiderman Lunge x 4 reps
Shin Box Rotations x 8 reps
Squatting Shin Box Rotations x 8 reps
Cossack Squat x 8 reps (4 per side)
Wall Facing Tempo Air Squat x 4 @ 53×1

(Specific)
4-Way Glute Bride Complex
(10 reps of each)

STRENGTH
Back Squat
Set 1 – 3 reps @ 75%
Set 2 – 2 reps @ 80%
Set 3 – 1 rep @ 85%
Set 4 – 3 reps @ 80%
Set 5 – 2 reps @ 85%
Set 6 – 1 rep @ 90%

METCON
Every 8 minutes x 16 minutes
-500m Row or 1k Bike
-15 Burpees (Rx+ perform lateral burpees over erg or parallette)
-12 DB Deadlifts
-9 DB Thrusters
-6 Renegade Rows (Push-Up + Row Rt + Push-Up + Row Lt = 1 rep)
-400m Run

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.

[Applied Strength]
EMOM x 15 minutes
1 High Hang Snatch
Sets 1-3 @ 50-55%
Sets 4-6 @ 60-65%
Sets 7-9 @ 70-75%
Sets 10-12 @ 75-80%
Sets 13-15 @ 80-85%

[Metcon 2]
EMOM x 18 minutes (6 sets)
Station 1 – 20/15 Cal Bike
Station 2 – 12 to 15 C2B Pull-Ups
Station 3 – 3 Touch-and-Go Snatches @ 65-70%

[Accessory]
3 Rounds, NFT
-8 KB Front Racked Bulgarian Split Squat @ 3111 (/leg)
-8 Single Arm DB Rows (/side)

2 Rounds, NFT
-40 Banded Hamstring Curls
-20 Banded Good Mornings

[Engine Builder]
Running Endurance Option
8 x 600m Run
Rest 2-3 minutes between sets
*Run first 200m @ 90% of 1 mile PR pace
*Run last 400m @ 1 mile PR pace

Rowing Endurance Option
Every 4 minutes x 40 minutes (10 sets)
Row 500m
*Your goal should be to maintain consistent pacing across all sets – at the same or faster paces you held for last week’s 8 sets.