Register Here


Friday 1/31

WARM-UP

GENERAL WARM-UP
2 ROUNDS
1:00 — :30 Slow Air Squats / :30 Fast Air Squats
1:00 — :30 Alternating Sit-Thrus / :30 Plank Shoulder Taps

1:00 — Plate Ground to Overhead (:01 Pause OH)
1:00 — Box Step-Ups

SHOULDER FOCUSED
2 SETS
:20 Bar Hang
:20 Big Shoulder Rolls Back :20 Big Arm Circles Forward

:20 Big Arm Circles Backward

:20 Arms Up & Back

-Rest as Needed b/t Sets-

2 SETS
8/8 Barbell Elbow Punches
8 Double Elbow Rolls Forward (from back rack)
8 Behind the Neck Press (elbows pointing straight down)

-Rest as Needed b/t Sets-

 

STRENGTH

3-3-3-3-3 Strict Press*

*Start moderate and build to heaviest set of 3. (Score is Weight)

WORKOUT
2 ROUNDS FOR TIME
15 Push Press (115/75)|(75/55)

25 Box Jump (24/20)

-Rest 1:00-

FOR TIME

30 Push Press (115/75)|(75/55)

50 Box Jumps (24/20)

(Score is Total Time)

———————————-

Saturday 2/1

WARM-UP

Partner Warm-Up! Partner up and grab a rower and a Barbell!

1 Round:
P1: Row *
P2: 5 Inch Worms + Push Up

5 Bootstraps
20 Single Unders

*P1 Rows until P2 completes their work, then they switch

2 Rounds:
P1: Row*
P2: 10 BB Goodmornings
10 Scap Pull-Ups
20 Single Unders (High Jumps)

 

PARTNER WORKOUT

IN TEAMS OF 2…FOR TIME
60 Cal Row
60 Pull-Ups

40 Deadlift (275/185)|(185/125)

200 Double Unders
60 Cal Row
200 Double Unders

40 Deadlift 60 Pull-Ups

60 Cal Row

*P1 works while P2 rests. Switch every 10 or 15 cal on the rows. Workout must be complete in order. Split up reps of Pull-Ups, DL, and DU any way between partners.

(Score is Time)