MONDAY

12
Feb

MONDAY

I hope you all had a great weekend despite the nasty, rainy weather. We are starting week number 3 of the Nutrition challenge. Many of you are doing really great and feel like this is a lifetime change for the better. If you’ve had a rough start, it’s not too late. Get back in the game and get focused on making better food choices and getting enough sleep.

We have a lot of air squats in today’s benchmark workout. Be sure to keep the weight in the heels, knees tracking over toes, maintaining lumbar curve and hip crease below knees. Your coach will be dialing in on every one of you to maintain perfect air squats throughout your workout. Do not look down when squatting!! Keep you head up, chest and shoulders back. 

STRENGTH:

BACK SQUAT

5 X 5 @ 85% of 1 RM

METCON:

“Nasty Girls”
3 Rounds:
50 Air Squats
7 Ring Muscle-Ups
10 Hang Power Cleans (135/95)

MIDLINE:

 75 GHD situps

Or

100 abmat situps

Sub outs for 7 muscle ups are:

7 burpee chest to bar pull ups

7 burpee pull ups

OR

7 burpees + 7 ring rows