Monday Fresh Start

Notes We're progressing our strength work. We are going to continue to do max strength work then some extra volume at reduced load. There will be continued emphasis on gymnastics strict strength, tempo and positioning work during kipping. We will also continue with our olympic lifting. Strength Sumo Deadlift (3x5) *Dead stop reps

*Build to a heavy set of 5 for the day. Make sure you still have something left in the tank as we are going to try to get a bit heavier next week. Metcon EMOM 7

2 Deadlift @ ~70% of today's weight

*goal is technically perfect, fast reps Metcon (AMRAP - Rounds and Reps) 12 minute AMRAP

8 Box Jump (24/20)

8 Burpees

20 Meter Kettlebell farmer's carry - heavy


Every 2 minutes perform a 20 meter sled push (~10-15 seconds)


RX+ rest 3 minutes and repeat Extra Work a: Single Leg Deadlift (3x10/side) *Kettlebell on the same side as the leg that goes back.

*Knee drive at the top of each rep b: Durante Core (3 sets) https://www.youtube.com/watch?v=xlHyy7LM4fM&feature=youtu.be c: Banded Side Bridge Clam/Reverse Clam (3x10-15/side) https://www.youtube.com/watch?v=W7-iDFEoiBc&feature=youtu.be #workoutoftheday