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Monday – 10/16/2017

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The Workout for Monday is:

 

WARM-UP

3 Rounds (10 minutes)

  • 400/300m Row
  • :30 sec Dead Hang from Rig
  • 10 DB Thrusters (50/35)

 

STRENGTH

(Performance)

Bench Press: 5 x 5

Perform a new set every 3 minutes

Score is total weight.

(Fitness)

AMRAP x 12

  • Floor Press OR Strict Push-Up x 10
  • Ball Slam x 10 reps
  • Leg Raise x 15

 

CONDITIONING

3 Rounds For Time (Rx+ 5 Rounds)

  • 8 Deadlifts (185/125)
  • 25 Double-Unders (Scale to jumping bar taps)
  • 8 Power Cleans
  • 25 Double-Unders
  • 8 Push Jerks
  • 25 Double-Unders

Time Cap = 16 minutes

 

EXTRA CREDIT

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

-Accessory: 5 Rounds for Completion

  • 5 Toes-to-Bar + Chest-to-Bar
  • 10 Alternating Pistols

-Gymnastics: 4 Rounds for Completion

  • 3 Strict HSPU
  • 6 Short Kip HSPU
  • 3 Long Kip HSPU

-Gross Conditioning: 5 Rounds for Time

  • 200m Stone Run (150/100)
  • Rest 1 minute

-Endurance: 5 Rounds for Time

  • 20 Cal Assault Bike
  • 10 Box Jumps (30/24″)

*Focus on pushing hard on the bike. Perfect box jumps that are smooth and steady. No rebounding on box jumps.