Monday 11-18-19

Warm up

1 ROUND

500 Meter Row

40 Seconds Side Plank (20s Each Side)

30 Seconds Wall Squats

20 Overhead Circles (10 Each Direction)

10 Inchworms

Then

2 Sets:

6 Single Kettlebell Lateral Box Step-ups (Each Side)

:20 Second Hollow Hold

200′ Single Kettlebell Farmers Carry (change at 100′)

• Front rack w KB don’t use moment to step up. fire the hamstring and squeeze the glutes.

MOVEMENT PREP

Take 3-5 Sets to Build to Opening 60%

Olympic Complex

On the 2:00 x 5 Sets:

3 Power Cleans

3 Front Squats

3 Push Jerks

Set 1: 60% of 1RM Clean and Jerk

Set 2: 65% of 1RM Clean and Jerk

Set 3: 70% of 1RM Clean and Jerk

Sets 4-5: Build to a Heavy

• The 9 reps of this olympic barbell cycling complex are designed to be completed unbroken if possible

• Rounds begin on the 0:00 – 2:00 – 4:00 – 6:00 – 8:00

• The first three sets are completed at percentages of your 1RM Clean and Jerk

• Climb in weights for the final two, building to a heavy complex for the day

WOD (there will be a 25 min cap placed on this workout)

5 Rounds:

3 Rounds of “Macho Man” (175/125)

5 Toes to Bar

5 Chest to Bar Pull-ups

5 Bar Muscle-ups

1 Round of “Macho Man”:

3 Power Cleans

3 Front Squats

3 Push Jerks

• One round of “Macho Man” is 3 Power Cleans + 3 Front Squats + 3 Push Jerks

• You must complete all 3 rounds on the bar (27 reps) before moving on to the gymnastics movements

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