Monday’s Mission


Monday’s Mission

104010 Fitness – Group Fitness

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10: Prep

Warm-up (No Measure)

3 slow rounds of:

20 Cossack Squats

10 LIGHT Wall Balls

5 Burpees


2 mins each side of:

Banded front rack openers


40: Work

A: Front Squat – Barbell or Dual KB or Single KB

Tempo: 21X1 = 2 secs down, 1 sec hold at bottom, explode up, 1 sec hold at top

2 different rep schemes to choose from:

Option 1: 4 sets of 2 reps (this needs to feel very heavy and you can add as you go up…but be honest w/ yourself and make sure it’s VERY difficult each round.)

Option 2: 4 sets of 6-8

1 is for building power and it will be heavier with less volume..2 is for muscular endurance and will be lighter with more volume. There is no right or wrong here. It depends on how you feel and what your body is telling you today.


B: Strict Pronated Pull Ups – Weighted or Barbell Assisted (3 sets of 3.3 reps)

Tempo: 20X1

3 sets of 3.3 REPS

***3.3 reps means your are doing 3 reps, resting for 10 seconds (hands off the bar or barbell), and then performing 3 more reps.


C: Metcon (2 Rounds for reps)

6 Min WAR

– 8 KB Hang Squat Clean

– 10 Alternating DB Plank Row

– 8 cal row or bike

Rest 1 min

6 min WAR

– 8 pull ups or 12 Jumping Pull Ups

– 10 jumping air squats

– 8 cal row or bike **NO pause

10: Recover

2 minute walk/row/bike nice and easy

5-7 minute XPT breathing