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Friday 1/10

WARM-UP

ON A 6:00 RUNNING CLOCK…
1:00 EZ Pace Row
1:00 Groiner L + Groiner R + Push-up 1:00 Moderate Pace Row
1:00 Bootstrapper Squats
1:00 Tough Pace Row
1:00 Push-up Plank

-Walking Rest 1:00-

AMRAP x 4 MINUTES — Light DBs Needed! 8 DB Bent Over Row
6 DB Strict Press
4 DB Ground to Overhead

2 DB OH Lunge (Hold in either single or double overhead)

WORKOUT
EMOM x 21 MINUTES
MIN 1 – Max Reps of DB “Bear Complex” (50/35)|(35/20)*
MIN 2 – 2 “No Jump” Rope Climbs** MIN 3 – 20/15 Cal Row

*1 Rep of DB Bear Complex is… 1 Hang Power Clean
1 Front Squat
1 Push Press

1 Front Squat 1 Push Press

**For the Rope Climb, no big jump into the rope. Start climb with feet planted.

(Score is Reps)

COOL DOWN

FOR RECOVERY 5:00 Flow Stretching

(No Measure)

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Saturday 1/11

WARM-UP

400m Run/Bike/Row

Then Partner Warm-up w/ Wall Ball
(Partners stand facing each other with space between to throw the ball)

2 ROUNDS…
10 Partner Plank Ball Rolls 10 Partner Wall Balls
10 Synchro Mirror Burpees*

*Partners face each other and perform their Burpees in synch!

 

PARTNER WORKOUT

IN TEAMS OF 2…AMRAP x 20 MINUTES

*Partner 1 Completes… 100m Run

12 Wall Balls (20/14)|(14/10)

6 Burpees

While Partner 2… Rests

P1 completes a full round while P2 rests then switch.

(Score is Rounds + Reps)

PARTNER FINISHER

NOT FOR TIME
100 Alt. Partner Plank “Hi-Fives”*

*Set-up so that both arms reach and connect at extension for the hi-five.

(No Measure)