Wednesday 01-22-19 S

Tuesday, January 21, 2020

Warm Up: 
Early Birds.... 
Foam Roll- Legs Front & Back 
+
Group/Dynamic Work: 
2 X GL Toe/Heel Walks 
2 X GL Hops & Easy Skips 
2 X GL Progressive High Knees 
2 X GL Low Target Frankenstein Kicks   
2 X GL Butt Kickers
2 X GL High Target Frankenstein Kicks   
8 X GL Jog Indoors 

+

20/10 Unweighted Dynamic 90s 


Partners Grab BB....
BB Push Press/Jerks  
- Partner A Skill; Partner B Non-Active Hang; Then switch  
BB Deadlifts
- Partner A Skill; Partner B Low Back Mobility; Then switch     
  
Strength & Skill: 
12 Min EMOM of:  

Min 1: 1 Rope Climbs or 3 Muscle Ups- practice 
Min 2:  5 Push Jerks- technique work       
Min 3: 10 Deadlifts- tempo work      
Min 4: 15 Air Squats or Empty BB Front Squats           
+

Transition Rest

+

Workout: 
Teams of 2: 

10 Burpees 
20 Front Squats 
30 Shoulder to Overhead     
40 Deadlifts
50 Pull-Ups 
60 Double Unders 
700m Row 
60 Double Unders  
50 Pull-Ups   
40 Deadlifts
30 Shoulder to Overhead  
20 Front Squats 
10 Burpees 

 

L1: 95/65 for both barbells 
L2: 115/75 for both barbells 
L3: 135/95 FS/Jerk & 185/125 Deadlift  

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