October 16, 2017
MOTIVATING MONDAY!
STRENGTH: (15:00)
5×3 Push Jerk
Perform progressively loading
sets of 3-3-3-3-3 Push Jerks (UB) for the time allotted. Note: Your 5×3 does not include your warm up sets. Form is Key… No rebounding.
*Clips are required. Do not let empty BB’s drop when de loading your bar!
SCALE DOWN OPTION(S):
3 Rep Semi Heavy Push Jerk
or Push Press focusing on form
and technique. Do not go to failure.
Skill Work: Practice with BB Only or Light Weight. Perform 5+ reps (UB) resting between each set. Add in alternating sets of AB work (Hollow Holds, Plank Holds, Sit Ups, Hollow Rocks).
STRENGTH ALTERNATIVE:
12:00-15:00 AMRAP!
10 DB Shoulder to OH #25/15
50 Alt. Toe Taps (“16 box)
20 Alt. Plank Hold S-Taps
12/10 Calorie Bike
MET CON: 12:00 Clock!
Perform the following every 1:30 AFAP. Note: C/RX must complete all of the work as prescribed. Your slowest time gets recorded. Goal: Sub 1:10
COMPETITOR:
6 Burpees
12 Toes to Bar
Parking Lot “MB” Sprint #50/30
RX:
6 Burpees
10 Toes to Bar
Parking Lot “MB” Sprint #40/20
PERFORMANCE:
Parking Lot “MB” Sprint #30/15
(MOD: No MB)
6 Burpees
(MOD: Plank Only Burpees)
7 Toes to Bar (7 T2B or T2R-A,
10 Hanging Knee Raises
or 10 BF Sit Ups)