Workout of the Day

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

1/24/19

For time
10-8-6-4-2
Ring muscle up
*Scale to C2B or jumping C2B
10-10-10-10-10
Thruster 95/65

Walk 1 lap

10:00 for quality
50M SC carry R
50M SC carry L
10 ring row
5 pushup @ 5311

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

1/23/19

EMOM 5:00
Burgener warm up x 2

40:00 for quality
*Rotate stations every 2:00
**At or just beyond conversational pace on cardio
*Focus on QUALITY reps on gymnastics
Row for cal
HS walk practice
Air dyne for cal
Ground assisted muscleup
or
Box assisted bar muscle up
or
Band assisted C2B
Single unders

EMOM 5:00
:10 in dead btm of squat
:10 samson stretch L
:10 samson stretch R