Monday 12.10.2018

POSTED ON December 9, 2018

Monday | 12.10.2018

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Warm Up: 10min
50ft Samson Lunge
5 Squats with a press out
10 Lemon Squeeze
5-7 Hollow to Arch Kips
x2-3 sets
Foundation: Take 5 minutes to build to a starting weight, then work every 2 minutes for 12 minutes
A. Front Squat 6 sets 3 @30×1
*use a heavier weight then last week across all sets.
5 minute breakdown / set-up transition
Metcon: Estimated score 10-17min
RX (Level 1)
45 Deadlifts 155/105
75 Burpees to 6in target
45 Toes 2 Bar
For Time
Intermediate (Level 2)
45 Deadlifts 135/95
75 Burpees to 6in target
45 Toes 2 Bar
For Time
Beginner (Level 3)
45 Deadlifts 115/80
75 Burpees to 6in target
45 Hanging Knee Raises
For Time
5 minute breakdown / transition
Cool Down:
3 Rounds For Quality
1min Flat Needle L/R
8/8 Bottom of the Squat Thorax Rotations
1min Plank walk out
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