Monday Games Training

Front Squat

3@65%

2@80%

1@85%

1@90%

3@85%

New Set Every 2:00

Clean + 1 Front Squat + Jerk

5 x Complex

New Set Every 2:00

Progressive

21 Minutes

Every Minute On The Minute:

#1 – 18/14 Calorie Row

#2 – 30 Double Unders + 6-8 Chest-to-Bar Pull-Ups

#3 – 15 Burpees

Choose additional work sessions that focus on your weaknesses.
Only do additional training if your able to recover for next training session
Consistency before additional workloads, (5 Class workouts > 3 class workouts + additional work

Strength Accessory Option

5 Minutes

Every Minute On The Minute

5 Dumbbell Rows Each Arm

Bike Conditioning Option

20 Rounds

Every 1:30

:30 Bike

Please note Calories for each of the 20 rounds. The goal of this session is to understand pacing. You need to keep this session aerobic.