Monday, January 2, 2017

• Plank Lateral Leg Slide x 20 ea.
• PVC Pass Through x 10
• Seated Cuban Press x 10
• Lateral Box Step Up x 10 ea.
• Standing Broad Jump Medball toss x 5

Strength:

A) 6 Sets:

• DB/KB Step Back Lunge x 5 ea.

B) 3 Sets:

• Supine Ring Face Pull x 6-8
• Band Pull a Part x 10-12

Skill:

• Double Under

B) AMRAP in 10 Minutes:

• 9 Deadlift
• 7 Pull Up
• 5 Hang Power Clean
• 3 Box/Inverted Handstand Push Up

• Mobility

• Plank Lateral Leg Slide x 20 ea.
• PVC Pass Through x 10
• Seated Cuban Press x 10
• Lateral Box Step Up x 10 ea.
• Standing Broad Jump Medball toss x 5

Strength:

A) 6 Sets: (Every 90 Seconds)

• Back Rack Step Back Lunge x 5 ea. (Build Throughout)

B) 3 Sets:

• Supine Ring Face Pull x 6-8
• Band Pull a Part x 10-12

Skill:

• 100 Double Under (Buy In)

In Remaining Time:

• 9 Deadlift 185/125
• 7 Pull Up
• 5 Stone to Shoulder
• 3 Handstand Push Up

• Mobility

• Plank Lateral Leg Slide x 20 ea.
• PVC Pass Through x 10
• Seated Cuban Press x 10
• Lateral Box Step Up x 10 ea.
• Standing Broad Jump Medball toss x 5

Strength:

A) 5 Sets: (Every 90 Seconds)

• 2 Power Clean + 3 Clean

*Can be TnG or Drop whichever you feel needs work.

B) 4 Sets:

• Clean High Pull x 3 90,90,94,94%

C) 4 Sets:

• Back Squat Cluster 3.3.3 (Rest 10 Seconds between 3’s)
• Supine Ring Face Pulls x 6-8
• Bent Over DB Lateral Raises x 8-10

Skill:

• 50 Calorie Row (Buy In)

In Remaining Time AMRAP:

15-12-9

• Deadlift 225/155
• Handstand Push Ups

Rest as Needed

B) 2 Rds:

• Max Strict Pull Ups
• Rest 60 Seconds
• Max Strict Toe To Bar
• Rest 60 Seconds
• 25 Alternating Kipping Toe to Bar and Kipping Pull Ups (50 reps 25/25)
• Rest 90 Seconds

• Mobility