Workout of the Day

1/22/19

10 rft
10 alt front rack rev lunge 135/95
*Scale if you cannot do first 4-5 rds UB
30 doubles
Run 100
Rx+ run faster

Walk 1 lap

10:00 for quality
50M WW R AHAP
50M WW L AHAP
10 alt dead bug
:20 quad stretch R
:20 quad stretch L

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

1/21/19

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

EMOM 15:00 (5 each)
A – 7 HSPU
Sub ME HSPU in :40 cap or 10 HRPU
B – 7 t2b
Sub knee raises
C – :45 ME BBJO

Walk 1 lap

3 rfq
8 high pull R AHAP
8 high pull L AHAP
:20 supinated hang

1/18/19

Every 2:00 for 10:00 (5)
PPx3
Build

6 rft
20 wall ball
40 double unders

3 rfq
:20 supinated hang
8 GHD
8 weighted bar dip AHAP

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

1/17/19

EMOM 10:00 for quality
A – SJ x 3 empty BB or lighter
B – 1 hip CAR R/L
HIP CAR

Every 4:00 for 20:00 (5)
Row or bike 1:30 for cal

Walk 1 lap

4 rfq
:30 side plank L
:30 side plank R
:30 in dead btm of squat
100M FW

1/16/19

Start at 50% and take 20:00 to
build to todays 1RM clean

10 rft
3 snatch 135/95
*Scale to 75% of 1RM
3 ring muscle up
*Scale to 6 C2B or 6 jumping C2B
Run 100M
*15:00 cap

10:00 row or bike at conversational pace