Month: January 2019

Thursday, January 17th 2019

  EXTENDED WARM-UP 3 SETS 5 OHS (3131) *Perform with empty bar or PVC and perfect mechanics WORKOUT NANCY 5 ROUNDS FOR TIME 400m Run 15 OHS (95/65)|(75/55)

Wednesday, January 16th 2019

  WORKOUT EMOM x 18 MINUTES Min 1 — 12/10 Cal Bike Min 2 — 20 V-Ups or Tuck-Ups Min 3 — 2 Rope Climbs POST WORKOUT STRETCHING 2:00 in Each Seal Stretch Saddle Forward Sit (legs wide)

Tuesday, January 15th 2019

  SKILL DEVELOPMENT 10:00 Practice Full Pull-up Progression, Cycling Reps & Scaling WORKOUT 4 ROUNDS FOR TIME 10 Deadlifts (275/185)|(225/155) 20 C2B Pull-ups 60 Double Unders

Monday, January 14th 2019

  EXTENDED WARM-UP Build to Moderate Set of 5 Hang Squat Clean *This is not 5RM! Keep reps fast and clean. Session is meant to build confidence pre-workout. WORKOUT FOR TIME 12-10-8-6-4 Hang Squat Clean (155/105)|(135/95) 12-12-12-12-12 Burpee to Target CORE FINISHER 3 SETS 25 Weighted Sit-ups *Use KB or DB Across Chest

Friday, January 11th 2019

  SKILL 10:00 Bar Muscle-Up Development & Scaling WORKOUT FOR TIME 50 Alt.DB Snatch (50/35) 30 Single DB Front Rack Box Step-Ups (24/20) 20 Bar Muscle-Ups 30 Single DB Front Rack Box Step-Ups (24/20) 50 Alt. DB Snatch 15:00 Cap — Get as far as you can!


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