MONDAY 11th SEPTEMBER

ACTIVE / ATHLETIC:

12MIN AMRAP

–        SINGLE LEG BOX SQUAT EACH LEG

–        5 PULLUPS

–        5 TURKISH SITUPS E/S

–        10 BURPEES TO 10” TARGET

COMPETITIVE:

12 MIN AMRAP

–        10 PISTOLS

–        5 C2B

–        5 TURKISH SIT UPS E/S (PROGRESS WEIGHT)

–        5 STRICT RING PULL THROUGHS + RING DIP

 “AMERICAN NIGHTMARE”

100x ROUNDS: (THIS IS NOT A TYPO)

1 POWER CLEAN

1 BACK STEP LUNGE / EACH LEG

1 SHOULDER TO OVERHEAD

ATHLETIC 50/30 KG

COMPETITIVE 60/40 KG

BARBELL FREE OPTION

1 DB POWER CLEAN

1 DB LUNGE / LEG

1 PUSH PRESS

***NOTES:

– FOLLOWING ON AGAIN WITH GYMNASTIC PROGRESSIONS. YOUR GOAL IS TO FOCUS ON QUALITY MOVEMENT AND CONTROLLED TEMPO’S ON EVERY REP.

– A JUICY BIG WORKOUT TO BEGIN THE WEEK, GOODBYE GLUTES HEHE! THIS IS A GREAT WORKOUT TO FOCUS ON STRATEGY. OBVIOUSLY HOLDING ONTO THE BAR FOR THE ENTIRE COMPLEX, BUT HOW WILL YOU STAY ON TARGET TO ENSURE YOU GET THE WORKOUT DONE!?