August 21, 2017

MOTIVATING MONDAY!

STRENGTH: (15:00)
5×5 Overhead Squats

Perform progressively loading sets of 5-5-5-5-5 reps for the time allotted. Note: Your 5×5 does not include warm up sets. Form is Key!

*Clips are required. Do not let empty BB’s drop when de loading your bar!

SCALE DOWN OPTION(S):
3 Rep Semi Heavy Overhead Squat focusing on form (and getting comfortable with the movement). Do not MAX out!

Skill Work: Practice OH Squats with a PVC, BB Only or Light Weight. Perform sets of 3-6+ resting between each set.
Do not add weight. *Include some core work in combination with your skill work.

3 Rep Semi Heavy Front Squat…Do not MAX out.

STRENGTH ALTERNATIVE:
12:00-15:00 AMRAP!
30 Jack Press #15/10 (1) DB
30 Russian Twists #12/8
30 Bicycle Kicks
12/10 Calorie Bike

MET CON: (15:00) For Time!
Goal: Sub 12:30

COMPETITOR:
25 OH Swings #70/53
10 Burpees
10 BFSU
200 M “MB” Run #50/30
20 OH Swings
10 Burpees
10 BFSU
200 M Run
15 OH Swings
10 Burpees
10 BFSU
200 M “MB” Run
10 OH Swings
10 Burpees
10 BFSU
200 M Run
5 OH Swings
10 Burpees
10 BFSU

RX:
10 Burpees
10 BFSU
25 OH Swings #53/35
200 M “MB” Run #40/20
10 Burpees
10 BFSU
20 OH Swings
200 M Run
10 Burpees
10 BFSU
15 OH Swings
200 M “MB” Run
10 Burpees
10 BFSU
10 OH Swings
200 M Run
10 Burpees
10 BFSU
5 OH Swings

PERFORMANCE:
200 M “MB” Run #30/15
25 OH Swings #44/25
10 Burpees
10 “AB MAT” BFSU
200 M Run
20 OH Swings
10 Burpees
10 “AB MAT” BFSU
200 M “MB” Run
15 OH Swings
10 Burpees
10 “AB MAT” BFSU
200 M Run
10 OH Swings
10 Burpees
10 “AB MAT” BFSU
200 M “MB” Run
5 OH Swings
10 Burpees
10 “AB MAT” BFSU