Monday’s Workout: 2-17-20

Strength Work

Olympic lifting or Strength option:

Step 1:  Choose one of the following movements to complete in the strength portion of class:

Power Snatch

Squat snatch

Back Squat

Step 2: Complete the following rep scheme:

Minute 1: 3 reps @ 72% of 1 RM

Minute 2: 2 reps @ 77% of 1 RM

Minute 3: 1 rep @ 82% of 1 RM

Minute 4 rest

Minute 5: 3 reps @ 77% of 1 RM

Minute 6: 2 reps @ 82% of 1 RM

Minute 7: 1 rep @ 87% of 1 RM

Minute 8: rest

Minute 9: 3 reps @ 82% of 1 RM

Minute 10: 2 reps @ 87% 1 RM

Minute 11: 1 rep @ 92% 1 RM

Green Strength Option:

Step 1: Choose the goblet Squat to complete in the strength portion of class:

Step 2: Complete the following rep scheme

Minute 1: 6 reps with a lighter bell

Minute 2: 4 reps with a moderate bell

Minute 3: 2 reps with a heavier bell

Minute 4 rest

Minute 5: 6 reps with the moderate bell

Minute 6: 4 reps with the heavier bell

Minute 7: 2 reps with an even heavier bell

Minute 8: rest

Minute 9: 6 reps with the heavier bell

Minute 10: 4 reps with the even heavier bell

Minute 11: 2 reps with the heaviest bell!

Conditioning: “Tuna Melt”

Black or RX:  6 rounds for time of:

10 Push Ups

10 Thrusters 75#/55

Green or scaled:  6 rounds for time of:

6 Assisted Push ups

10 Kettlebell Squat cleans 70#/53 or Air squats

Blue or RX+:  6 rounds for time of:

15 Push ups

10 Thrusters 95#/65 

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