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WEDNESDAY 1/9

Warm-up

500/400m row – then – 10 reps of each: Strict press, push press, push jerk, split jerk

Mobility Recommendation: 2:00 banded overhead stretch

Conditioning

EMOM for 30 Minutes: 6 Lateral Burpees over the bar, 3 Push Jerks from the floor (AHAP) – both movements in the same minute for all 30 minutes, can increase/decrease weight as needed throughout the workout

 


THURSDAY 1/10

Warm-up

30 Med-ball cleans, 20 Ring rows, 10 Strict Pull-ups, Row 300m

Mobility Recommendation: 2:00 banded overhead stretch

Skill

Spend the first half of class practicing strict pull ups. Don’t worry about “wasting reps in the warm-up.” Use the time to get stronger with a strict gymnastics movement.

Conditioning

AMRAP 20 Minutes: 20 Wall Balls (20/14), 5 Strict Pull Ups, 20 Dumbbell Snatch (50/35), 5 Strict Pull Ups – neither the med ball weight nor the dumbbell weight should be so heavy that it takes more than 2 sets to finish the reps each round, modify strict pull ups with ring rows, band assisted strict pull-ups, or a combination of unassisted and assisted