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Wednesday 1/29

WARM-UP

2 ROUNDS
10 PVC Pass Through Lunge 10 Scap Pull-Ups
10 Alt. Squat Thoracic Rotation

*Short Rest

Then…

2 ROUNDS
5 PVC Push Jerk (:01 Pause in “Catch” 5 PVC OHS
10 Kip Swings

WORKOUT
EMOM x 18 MINUTES
MIN 1 – 3 Hang Power Snatch (Building)

MIN 2 – 9, 12, or 15 Toes to Bar
MIN 3 – 9, 12, or 15 Hand Release Push-Ups

*Athletes can choose which rep scheme they follow in the bodyweight movements. Power Snatch starts light then can build every round or every other round.

(Score is Load)

FINISHER

3 SETS
12 Barbell Bent Over Rows (Moderate)

1:00 Hollow Flutter Kicks

(No Measure)

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Thursday 1/29

WARM-UP

1 ROUND
1:00 Bike
:30 Plate Deadlift

:30 Groiners

Right into…

1 ROUND
1:00 Bike
:30 Plate Push Press

:30 Cossack Squats

Right into…

1 ROUND
1:00 Bike
:30 Plate from Ground to OH

:30 Lunges

EXTENDED WARM-UP

3 SETS
50′ Slow Table-Top Bear Crawl (aka Quadruped)*

*5 Strict-Up Downs after each set.

1 Rep of Strict Up-Down =..

1 Air Squat Down
1 Sprawl Back to Plank
:01 Pause in Plank

1 Sprawl Up to Squat 1 Air Squat Up

(No Measure)

WORKOUT
2 SETS*
30 Plate Ground to OH (45/25)
30 DB Suitcase Lunge (35/20)|(20/10)

20/15 Cal Bike

then…….

3 SETS*
20 Plate Ground to OHl (45/25)
20 DB Suitcase Lunge (35/20)|(20/10)

20/15 Cal Bike

-Rest 2:00 b/t Sets-

(Score is Total Time)