SATURDAY, JANUARY 5TH 2019

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Ryan Barlow | January 4, 2019 | no comments |

7:30AM METCON

With a partner, complete:

AMRAP15:
4 Burpee Box-Jump-Overs (24/20)
8 Pull-Ups
12 American Kettlebell Swings (62/44)

Rest 5min.

20 RFT:
20 Double-Under
5 Box Jumps (30/24)
1 Power Clean (165/115)

Movements in first AMRAP can be broken up in any way. For the second piece, athletes will alternate each round until all rounds are complete.

S1/MRx: Burpee Box-Step-Overs (24/20); Assisted Pull-Ups/Ring Rows; AKBS (53/35); BJ (24/20); PC (135/95)
S2/MS: Burpee Box-Step-Overs (20/14); Jumping Pull-Ups; AKBS (44/26); 40 Single-Unders; BJ (20/14); PC (105/75)

8:30AM MOBILITY & RECOVERY

Focus: Shoulders and Calves

9:00AM STRENGTH & SKILL

A) Deadlift Ladder (E3MOM):

15 Reps @ 40%
12 Reps @ 50%
10 Reps @ 60%
8 Reps @ 70%
6 Reps @ 80%

In between each set, perform 8 DB Push Press at a moderate weight.

B) “Diane”

For time:
21-15-9
Deadlifts @ (225/155)
Handstand Push-Ups

*You will only Rx this workout if the DL is below 60% of your 1RM and you can perform >7 Unbroken HSPU
*Otherwise scale DL to 60% of 1RM and scale height of HSPU

 

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