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Monday 1/13

WARM-UP

2:00 EZ Warm-up on the Bike or Rower…

Into…

2 ROUNDS
:30 Active Deadhang

10 Scap Pull Ups
:30 Hollow Hold
10 Bootstrapper Squats

into..

2 ROUNDS
10 Kip Swings
10 Tuck-Ups
10 Alt Groiners
10 Russian KB Swings

Into..

EMOM x 3 MINUTES 15 Air Squats
10 Burpees

Skill

3 SETS FOR QUALITY*
3 Kip Swings + 3 Kip Swings & Knees Up + 3 Toes to Bar

*Goal of this session is to practice progression, cycling, and connecting reps. Reduce reps as needed to complete the 3 movements.

(No Measure)

WORKOUT
“TABATA”
8 ROUNDS, :20 ON / :10 OFF
TABATA 1 – Russian KB Swing (53/35)|(35/26)

TABATA 2 – Air Squat

TABATA 3 – Toes to Bar or Reverse Crunch

TABATA 4 – Ground to OH w/plate (45/25)(25/15)

-1:00 Rest b/t Tabatas-
(Score is Each Round for Reps)

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Tuesday 1/14

WARM-UP

3 ROUNDS
:30 Row (Moderate)
:30 Swinging Arm Crosses
:30 Arms Up & Back
:15 Doorway Stretch / Each Side
10 Push-Up Negative to Downward Dog

Into…

TABATA (8 ROUNDS :20 ON/:10 OFF)

R1 & R2 Right Leg Single Unders
R3 & R4 Left Leg Single Unders
R5 – R8 Single Unders

WORKOUT
4 ROUNDS FOR TIME
75 Double Unders

500/450m Row
25 Hand Release Push-ups

(Score is Time)

FINISHER
3 SETS
25 Empty Barbell Curls

25 Glute Bridge-Ups

(No Measure)