Friday Jan 21

Rope Climb Combo

Warm Up

2 Sets

2min on C2

10 Scorpions

5 Hand Release Push-Ups to Down Dog

 

3 Sets

10 Samson Stretch

10 Muscle Snatch

5/5 Single Leg Glute Bridge

 

Strength

Front Squat

5 Sets @ 80%

4 Front Squat + 8 Back Squats

Workout

0:00 – 8:00

 

4 RFT

15 Snatch

30 Double Unders

 

8:00 – 18:00

 

AMRAP 10min

5 Devil Press

10 Box Jump Overs

 

RX

BB – 35/25

DB – 22.5/15

Box – 30/24”

SC

BB – 30/20

DB – 22.5/15

Box – 24/20”

Fit

BB – 20/15

DB – 22.5/15

Box – 24/20”

Goal: Speed Strength

Extras

Conditioning

EMOM 20 Min

Min 1: 20 DU + 5m HS Walk

Min 2: 15/12 Cal Row

 

Accessory

3 Sets

60 Sec Side Plank

15 GHR

Open Gym Sundays Work Out For time 150 KB swings @ 24-16 kg 100 Box step-up overs @ 24-16kg + 24/20″ 3Km …

Saturday WOD Bring your friends Work Out With a Partner, You go I go (round for round) AMRAP 28 min 10 Pistols …

Sumo Deadlift Warm Up 1min Easy Row 30sec rotating scorpions 1min Moderate Row 30sec Mountain Climbers 1 min Hard Row  Specific 3 …

Leave a Comment

Your email address will not be published.