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Wednesday 1/8

WARM-UP

AMRAP x 6 MINUTES
12 Alt. Groiner + OH Twist 12 Scap Retracts
12 Arm Haulers
6 Boot Straps

Then…

2 ROUNDS
12 Jumping Squats 6 Burpees
12 Scap Pull-Ups
6 Ring Rows

 

SKILL

EMOM x 10 MINUTES
MIN 1 — 4 Thrusters (Building)*
MIN 2 — :40 Practice Gymnastic Kipping Pull-up**

*Start light and build each minute. Goal is to end 40-50% above the workout weight.
**Drill connecting reps with the push away from the bar.

(Score is Weight)

BENCHMARK WORKOUT

“FRAN”
FOR TIME
21-15-9
Thruster (95/65)|(65/45)

Pull-Up

*Last Seen 6/26/19

(Score is Time)

OPTIONAL COOL DOWN

FOR RECOVERY
3:00 Slow Pedal on Bike
2:00 Foam Roll Upper Back / Lats 1:00 Rebound Recovery (prone rest)

(No Measure)

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Thursday 1/9

WARM-UP

2 ROUNDS
20 Singles
5 Inch Worms + Push Up 5 KB Deadlift
5/5 SA KB Strict Press

Then…

2 ROUNDS
20 Fast Singles
10 Tuck Ups
5 KB Upright Row 5/5 KB Push Press

SKILL

ON A 10:00 RUNNING CLOCK…
Build to Heavy Set of KB Complex:

1 SA KB Deadlift
1 SA KB Sumo DL High Pull 1 SA KB Russian Swing
1 SA KB Hang Clean
1 SA KB Hang Snatch

*Complete entire complex on L-arm then R-arm. After successful completion on both arms, build in load.

(Score is Weight)

WORKOUT
AMRAP x 7 MINUTES
10 Unbroken Double Unders• 10 Knee to Elbow
5 Strict Dips (Box, Ring or Bar)

*Double Unders increase by 10 reps each Round.

-Rest 2:00–

AMRAP x 7 MINUTES

10 KB Sumo DL High Pull (53/35)|(35/26)* 10 Knee to Elbow
5 Strict Dips (Box, Ring or Bar)

*KB SDHP increase by 5 reps each Round.(Score is Rounds + Reps)