Monday WOD – 041315

Landmines

Some Landmines during our new Sunday Strength Class!

GOAL SETTING
LAST CHANCE! Please take 2 minutes to fill out our Goal Setting Worksheet!

NEW PROGRAMS AND CLASSES
To see details and descriptions of all our new classes, head to our new Programs and Classes Page.

WORKOUT OF THE DAY

Fitness
1. Overhead Pause Squats – 5×3 w/ a 5 sec. pause in rock bottom

2. 5 Rounds for time:
10 Front Squats 135/95
5 Push Jerks 135/95
10 Lateral Burpees

Performance
During this cycle, Monday’s work for Performance Athletes will be the same as the programming from Sunday’s Strength Class. So Performance Athletes, you have the choice to come on Sunday to Strength class and rest on Monday or Rest Sunday and do the Strength session on Mondays.

1. Strict Press- 10×5@60% – rest 60s
The final set, you should do AME (Almost Max Effort), stopping with 2-3 reps left in tank.
(To find your training weight, you are going to take 90% of your 1RM. This is your Training Max. Then take 60% of that for today’s sets.)

2. Deadlift-55/65/75%x5 – rest as needed
The final set should be ME.
(To find your training weight, you are going to take 90% of your 1RM (or consider your 5RM DL from last week 90% of your 1RM. This is your Training Max. Then take 60% of that for today’s sets.)

3. DB Split Press – 2xME – rest as needed. Choose a weight that you can do for at least 15 reps on the first set.

4a. Bent Over Rows – 3×12 AHAP – rest 90s
4b. GHR – 3×8 banded – rest 90s

5. Abs – rest 60s between
a. 2×10 Landmines
b. 2×10 Evil Wheels
c. 2×10 Strict TTB