Monday 11.13.2017

Movement Prep


3 sets of:

10 band monster walk (10F/10B/10L/10R)

8 tempo plate front squats (5 down / 3 pause / explode up)

12 single leg glute bridge - unweighted

 

Strength

Sport/Fitness:

3x8 front rack lunge steps (6 total steps) +5-10lbs. from last week’s working weight

 

Life:

4x8 front rack lunge steps (8 total steps) - same weight across all sets; moderately heavy

 

Metcon

Sport:

AMRAP 15:00

6 Curtis P’s (Power clean + L front rack lunge + R front rack lunge + push press) 135/95

9 CTB pull ups

45 double unders

 

Fitness:

AMRAP 15:00

6 Curtis P’s (Power clean + L front rack lunge + R front rack lunge + push press) 115/75

9 Pull ups

45 double unders / 90 single unders

 

Life:

AMRAP 15:00

6 Curtis P’s (Power clean + L front rack lunge + R front rack lunge + push press) - choose load

9 ring rows

90 single unders