Sat Jan 27
With a partner…
Every 6:00 for 30:00 (5 Sets)
500m Row/Ski or 1.2km Bike
30 Alt. BB Lunge* @115/85
MAX KB American Swing @53/35
(Partner in Front Rack Hold)
Sun
AMRAP 30:00
5-10-15-20-25…
DB Hang Clean & Jerk @50/35
Abmat Sit Up
50ft. Shuttle Run
Every round add 5 reps of C&J/Sit Ups and 50ft. Shuttle Run.
Example:
1st round 5-5-50ft
2nd round 10-10-100ft.
50ft Shuttle Run = 25ft + 25ft
100ft Shuttle Run = 25ft + 25ft (2x)
Monday
DEADLIFT
Every 3:00 for 15:00 (5 Sets)
@loading
10 Deadlift (5sec down)
Metcon:
AMRAP 15:00
21 Wallball @20/14
15 Push Up
9 Deadlift @185/125
Tuesday
SNATCH
Every 2:00 for 14:00 (7 Sets)
@loading
1 Snatch Deadlift*
1 Snatch High Pull*
1 Muscle Snatch*
Metcon:
5 Rounds For Time (CAP 14:00)
50 Double Under
10 Power Snatch 115/85
Wednesday
FRONT SQUAT
Every 3:00 for 15:00 (5 Sets)
@loading
10 Front Squat
Metcon
Every 2:00 for 16:00 (4 Sets)
a. 12 Alt. Back Rack Lunge @135/95
+ MAX Burpee Over The Bar
b. Rest
Score: Total of Burpee Over The Bar
Thursday
PUSH PRESS
Every 3:00 for 15:00 (5 Sets)
@loading
10 Push Press
Metcon:
For Time (CAP 15:00)
50 Clean @115/85
40 HSPU
30 Sumo Deadlift High Pull
20 Push Jerk
Friday
KIPPING PULL UP
*Today after “1.A” we have two different tracks to follow.
One more chance to improve your Beat Swing and Hip Exension efficiency.
It doesn’t matter if you have Butterfly Pull Ups, you need to master the basics first.
1. For All:
A) Position Work (Floor/Bar)
Hollow and Arch & Beat Swing
– straight legs
– feet together
– pelvic tilt
– “core” to extremity
For a good Beat Swing we need to do a “pelvic tilt” instead of a “hip flexion”.
2. For Begginers:
*Learning process for the 1st Kipping Pull Up.
B) Kipping Box Coordination
Use the box to coordinate your Beat Swing w/ Hip Extension and Pull Up, without worrying about being hang up.
C) Kipping Pull Up Attempts
2. For Advanced:
*If you have a consistent and technical Kipping Pull Up, this track is for you.
B) Kipping Pull Up Complex
It’s complex, so it must be done unbroken, without releasing the bar.
Every 2:00 for 10:00 (5 Sets)
5 Beat Swing
+ 1 Kipping Pull Up
+ 5sec Chin Over The Bar Hold
+ 1 “Push Away”
+ 3-5 Kipping Pull Up
Metcon
AMRAP 10:00
3 Muscle Up
6 TTB
9 Pull Up
12 Abmat Sit Up
15 Air Squat
