Workout of the Day

2/1/19

Every 1:30 for 15:00 (10)
Split jerk x 1
60-65-70-75-80-85-85-85-85-85

21 thruster 95/65
21 GHD
Run 100M
15 thruster
15 GHD
Run 100M
9 thruster
9 GHD
Run 100M

4 rfq
6 barbell hip thrust
Hip thrust
6 DB bench @ 32X1 AHAP
6 thread the needle R
Thread the needle
6 thread the needle L

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