Tuesday 01-30-18 S

Monday, January 29, 2018

Warm Up: 
6 Min Partner AMRAP of:  
3 Cal Row 
3 Burpees 
- partners must complete 1 full round before switching 
+
Same Partners grab 1 box 20/16 and share... 

2 Sets of Hip Mobility:
Couch Stretch off Box (same time/opposite ends of box)  
Adductor Stretch off Box (same time/opposite ends of box)  
Elevated Pigeon off Box (alternating on box/resting partner stretch wrist)  

+
Put box away and each person grab their own barbell...
+
Skill Work with Empty BB: 
Front Squats    
Hang Squat Cleans 
Bar Facing Burpees (with new standards) 

 

Strength: 
A. 5 X 3 Front Squats @ 80-85%, rest 2:30 bw 
- take this off a squat rack and partner up 
- this should be 10-20lbs heavier than last week's 

 

Workout:
20 HSC @ 95/65 
15 Bar Facing Burpees (with new standards) 
15 HSC @ 135/95  
15 Bar Facing Burpees   
10 HSC @ 155/105  
15 Bar Facing Burpees  
5 HSC @ 185/125   
15 Bar Facing Burpees       

 

Score: time completed 
+
Optional Finisher: 
30 Secs on/30 Secs off/5 Sets:   
Bicycle Crunches 

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