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Monday 010719

4 Rounds For Time

600m Run

25/20 Cal Row

40 Walking Lunges

Core Accessory

3 Sets

20 Hollow Rocks

30 Heel Taps over Kb

40 Shoulder taps in plank position

Tuesday 010819

Every 2:00 X 5 Sets

8 Back Squats

Light to Moderate Loading

Workout

5 Sets

18 Mountain Climbers

12 Back Squats (75/55)

9 Burpees

Rest 1:00 between Rounds

Wednesday 010919

Extended Warm Up

10:00 Practice or Scaling of HSPU or HS Hold

*Focus on this session is creating an active press into the ground and maintaining proper body position in HS and HSPU

AMRAP 6

12 Kettlebell Swings (53/35)

6 HSPU

Rest 3:00

AMRAP 6

12 Kettlebell Swings (53/35)

6 HSPU

Thursday 011019

Workout

8 Rounds For Time

250m Row

10 DB Burpees (35/20)(20/15)

5 Strict Pull Ups

Friday 011119

5:00 Double Under Tutorial

5:00 Push Jerk Progression

EMOM X 21

Min 1- 5 Hang Power Clean + 5 Push Jerk (155/105)I(115/75)

Min 2- 40 Double Unders

Min 3- Walking Rest