1.29.2019

 In Workout of the Day

Warm Up

Jumprope 3 minutes

Then 2 Rounds of:

  • Prisoner Good Morning x 5
  • Squat to Stand x 3
  • Wall Walk x 1

Workout of the Day

Performance

A. 5 minutes – HSPU Practice

B.

EMOM for 8

  • Odd – Power Clean x 5-7 @ 60-70% of 1RM
  • Even – HSPU x 8-12

Rest/Walk 5 minutes

EMOM for 8

  • Odd – Deadlift x 8-10 @ 50-60% of 1RM
  • Even – Bar Facing Burpee x 10-12

Rest/Walk 5 minutes

EMOM for 8

  • Odd – Row 12-14/10-12 Cals
  • Even – Double Under x 40-50

GPP

A. Accumulate 2 minutes FLR on Floor or Rings

B.

EMOM for 8

  • Russian KBS x max reps in 30 seconds
  • Push Up x max reps in 30 seconds

Rest/Walk 5 minutes

EMOM for 8

  • Deadlift x 8 @ 50-60% of 1 RM
  • Burpee x 10-12

Rest/Walk 5 minutes

EMOM for 8

  • Row 30 seconds for Cals (Moderate Effort)
  • Single Unders x 40 seconds

 

 

 

 

 

 

 

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