Monday – October 5, 2015 (20151005)

Level 1

EMOM alternating

30 KB Swing

10 jump rope

30 KB Swing

20 jump rope

etc

Level 2

EMOM alternating

30 KB Swing 35/26#

2 double unders

30 KB Swing

4 double unders

etc

Level 3

EMOM alternating

30 KB Swing 53/35#

5 double unders

30 KB Swing

10 double unders

etc

Level 4 Rx

EMOM alternating

30 KB Swing 70/44

5 double unders

30 KB Swing

10 double unders

etc

Motivation

“Whenever someone asks me to define love I usually think for a minute, then I spin around and pin the guy’s arm behind his back. NOW who’s asking the questions?”

Strength

Back Squat 6 x 2 @90% +5 Lbs

Press 3 RM for day AMRAP @ 80%

Strategy

We’re hitting it hard today, but backing off for the week in general.

Make sure your back stays in a good position… its Monday, don’t fry your back for the rest of the week.

Get more Awesome: banded hip stuff

Don’t Stop Here

More To Explore

Friday December 6th, 2019 (20191206)

Level 1 12 minute As Many Reps as Possible 1-1 2-2 3-3, and so forth Assisted Bar Dip Squat Snatch Technique Level 2 12 minute