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Monday – 10/9/2017

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The Workout for Monday is:

 

WARM-UP

Box Jumps

2 reps every 15 sec x 16 intervals (30/24)

Rx+ 3 reps

 

WOD SPECIFIC

Mini Band Complex

  • 10 Air Squats
  • 10 Lateral Steps
  • 10 Good Mornings
  • 10 Fwd/Bkwd Steps
  • 10 Air Squats

 

STRENGTH

(Performance)

In 15 minutes, establish 1RM Back Squat

*Don’t make your jumps too big and miss out on your true max. Compare to August 21st.

(Fitness)

AMRAP x 12

  • Back Squat x 5
  • Ski Erg x 45 seconds (hard)
  • Side Plank x 30 sec /side

 

CONDITIONING

For Time

  • 60 Bar Facing Burpees (Rx+ 100 reps)

*Get your mind right for this one! This workout will test you mentally just as much as it will physically. There isn’t much skill involved with this… just put you head down and fight. No time cap as well. Compare your time to August 21st.

 

EXTRA CREDIT

-Mobility: Athlete Specific (10-15 min.)

-Applied Strength: EMOM x 15

  • 1 Power Clean (work up and set a PR)

-Endurance: For Time

  • 2k Row (compare to August 22nd)