Sat Jan 20
For Time
with a partner
Buy-in: 100 Calories Row/Ski or 80 Cal Bike
30 Rounds (YOU GO I GO)
3 Deadlift @205/145
6 Burpee
9 Abmat Sit Up
Sun
AMRAP 27:00
2-4-6-8-10-12…
Wallball @20/14
TTB
2 Power Clean 155/105*
Add Weight after 4,8,12
Monday
HANDSTAND STRENGTH
*two different tracks today.
A) 3 Sets of
5-10 Box Pike Push Up/ Floor Pike Push Up
B) 3 Sets of 20″” Handstand Hold/ Box Pike Hold
C) 5 Sets of
1 NEGATIVE HSPU/ 10″” Headstand Hold
Metcon:
Benchmark “”BETTY””
5 Rounds For Time (CAP 15:00)
12 Push Press @135/95
20 Box Jump (24/20″”)
Tuesday:
KIPPING PULL UP
*two different tracks today.
This is an opportunity to make your Kipping Pull Up more efficient, in addition to being a basic move to improve your Chest To Bar our Muscle Up. So leave the ego outside, because we always have something to improve in basics movements.
A) Position Work (Floor)
Hollow and Arch
– straight legs
– feet together
– pelvic tilt
B) Beat Swing Work (Bar)
– relaxed shoulders
– straight legs
– feet together
– “”core”” to extremity
For a good Beat Swing we need to do a “”pelvic tilt”” instead of a “”hip flexion””.
C) Hip Extension Work (Floor and Bar)
*Hip Extension on the floor & Jump into Hip Extension (Bar).
– squeeze your glutes
– power transfer
Metcon:
For Time (CAP 10:00)
15-12-9
Alt. DB Devil Press @50/35
Alt. DB OH Lunge
*100 Double Under between sets.
(15-15-100 then 12-12-100 then 9-9)
Wednesday
CLEAN COMPLEX
Every 2:30 for 12:30 (5 Sets)
@loading
1 Clean Deadlift*
1 Clean High Pull*
2 Low Hang Muscle Clean
*3″” floor to knee
Before the workout.
Metcon
AMRAP 13:00
4 Rounds of:
5 Power Clean @135/95
10 TTB
20 Wallball @20/14
In the remaining time, AMRAP of:
Burpee Over The Bar.
Score: Total of Burpee Over The Bar.
Thursday
BACK SQUAT
Every 2:00 for 14:00 (7 Sets)
@loading
6-6-3-3-3-3 Back Squat
Before the workout.
Metcon:
EMOM 16:00 (4 Sets)
a. 10-15 KB Goblet Squat @70/53
b. 20-24 Alt. KB Goblet Dead March
c. 250/200m Row-Ski or 500/400m Bike
d. Rest
Friday
SHOULDER PRESS
Every 2:00 for 14:00 (7 Sets)
@loading
6-6-3-3-3-3 Shoulder Press
Metcon
For Time (CAP 15:00)
15-12-9
Pull Up
HR Push Up
12-9-6
CTB
HSPU
9-6-3
Muscle Up
3 Wall Walk after each set of Muscle Up
