Iron Sharpens Iron

1/15/19

15:00 for quality
2 squats @ 5551
Burgener warm up
Side shuffle length of mats
10 alt groiners
3 ground assisted muscle up
or
3 box assisted bar muscle up
or
3 band assisted kipping pullup

5:00 HS walk practice

1 mile time trial

8:00 tabata single unders at conv. pace

1:00 rig ham stretch L/R
1:00 couch stretch L/R
1:00 butterfly stretch

01/14/19

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

AMRAP 9:00
3 thruster 135/95
*Scale to wt that allows 1st 3 rds UB
6 t2b
9 bar facing burpee

Walk 1 lap

3 rfq
50M WW R
50M WW L
10 ring row

01/11/19

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

EMOM 15:00
A – :30 air dyne for cal
B – :30 alt single leg V ups
Single leg V ups
C – :30 ring pushup

10:00 jog at conversational pace

01/10/19

Start at 50% and take 20:00 to
build to today’s 1RM dead

For time
2/4/6/8/10 power clean 185/135
Scale to 75% of 1rm power clean
Bar muscle up
Scale to C2B or jumping C2B

Jog easy 800

1:00 couch stretch R
1:00 couch stretch L

01/09/19

AMRAP 12:00
10 box jump over
20 wall ball
30 double unders

Walk 1 lap

20:00 for quality
7 scap pullup
Scap pull-up
50M SC carry R
50M SC carry L
8 palloff press L
Palloff Press
8 palloff press R
10 alt groiners