October 10, 2016
MOTIVATING MONDAY: 10/10/16
STRENGTH: (12:00) Strict Press!
Take 90% of your 1 Rep MAX Strict Press (optional: add #5), then perform the following:
65%x5
75%x5
85%x5+(AMRAP)…
followed by 50% (AMRAP)
Clips are required. De load with care!
SCALED DOWN OPTION:
3 Rep or 5 Rep Semi Heavy Strict Press or Push Press.
STRENGTH ALTERNATIVE:
12:00 AMRAP!
200 M Run
12 Ring Rows
30 Alt. Plank Hold Taps
30 Mountain Climbers
12 BFSU
MET CON: For Time (15:00)
Ladder: 4-6-8-10-8-6-4
*Run the parking lot every 3:00 beginning at the 3:00, 6:00, 9:00 & 12:00 mark!
E:
BUY IN: 100 Dubs
Alt. OH Lunges #115/85
Burpee/Box Jump Overs “30/24
RX:
BUY IN: 75 Dubs
Burpee/Box Jump Overs “24/20
Alt. OH Lunges #105/75
SCALED:
BUY IN: 50 Dubs
(35 Dub-A or 100 Singles)
Alt. OH Lunges #95/65 (#75/45) (Alt. OH Lunges BP #45/35 or Alt. Suitcase Lunges #35/25 DB’s)
Burpee/Box Jump Overs “24/20
(Burpee/Step Up & Overs)