191014

Dynamic Group Warm-Up
3 Primary SMR
Frog Stretch
Pigeon Stretch
Couch Stretch


2 Rounds:
5 Tall Muscle Clean
20 In-N-Outs
5 Front Squat
5 Good Morning
30 Sec. Plank


Skill: Clean Complex

Workout of the day for Monday October 14th, 2019:
Every 90 sec. for 8 Sets*:
Hang Clean +
Clean +
2 Front Squat

*Build Each Set. Complete two Front Squats after the Clean.

15 Min AMRAP:
10 Muscle-Ups*
50 Walballs
150 Dubz

*Progressions:
1-for-1 strict banded Muscle-Up
2-for-1 pull-ups + dips
2-for-1 ring row + pushups

“After Party”
PR Attempt:
260m Sled Push
Max Strict, or Kipping HSPU
Max Plank

Sweat Sessions Workout for Monday October 14th, 2019:
Mobility:
Frog
Group Hip Opener

6 Rounds:
40 sec. On/20 Sec. Off
Calories Bike/Row/Ski
Russian KB Swing

6 Rounds:
40 sec. On/20 Sec. Off
Box Jump
Plate C&J

“After Party”
PR Attempt:
260m Sled Push
Max Strict, or Kipping HSPU
Max Plank