Monthly Archive: January 2019

1/31/19

Every 4:00 for 28:00 (7)
5 C2B
*Scale to jumping C2B
Rx+ 1 ME bar MU attempt balance C2B
Rx++ bar muscle ups
12 RKBS 55/35
Rx+ 15 @ 70/55
12 cal row
Rx+ 15 cal

10:00 for quality
:30 in dead btm of squat
10 alt single leg glute bridge
:20 superman hold (squeeze the glutes!!!)
:30 HS hold
3 inch worm

1/30/19

EMOM 10:00
A – Burgener warmup x 2
B – Split jerk x 3

For time
Run 1 mile
100M SC carry R
100M SC carry L
Run 800
100M SC carry R
100M SC carry L
Run 400
100M SC carry R
100M SC carry L
Run 1 lap
100M SC carry R
100M SC carry L

Walk 1 lap

4 rfq
6 scap pullup
6 ring row lowering as slow as possible
6 shoulders 6 ways
Shoulders 6 ways

1/29/19

EMOM 5:00
ME HS walk
:20 cap

For time
4/8/12/16/20
PP 115/75
Rx+ 135/95
20/40/60/80/100
Double under

Walk 1 lap

4 rfq
8 bar dip
Rx+ weighted
8 ab wheel
:30 side plank with upper leg lift L
:30 side plank with upper leg lift R

Row or air dyne at conversational pace w/
remaining class time

1/28/19

EMOM 5:00 for quality
1-3 ground assisted muscle up
or
3 banded C2B
or
3-5 banded pullup

EMOM 24:00 (6 each)
A – :40 ME rope climb
B – 7 DB hang squat clean 55/35
C – 7 t2b scale to knee raise
D – :40 ME air dyne for cal

Walk 1 lap

10:00 for quality
10 alt all 4s hip CARs
All 4s hip CARs
5 sidel lying windmill R
Side lying windmill
5 side lying windmill L
10 alt spiderman plank

1/25/19

7 rft
7 power snatch 115/75
*Scale to wt. that allows for first 3-4 rds UB or fast singles
14 box jump over

Walk 1 lap

For quality
10-8-6-4-2
Pass thru
Hollow rock
Inch worm
Hip extension

Row or air dyne at conversational pace w/
remaining class time