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Friday 1/4/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

250 m row, sprint with damper setting on 10

2 rounds of

10 RKBS

10 SDHP

10 one leg dead lifts, 5 each arm

10 Goblet squats

10 push ups

Use heavy KB for all lifts

Workout Warmup: Strength

10 min alternating EMOM

Pause Deadlift x 5-6 reps

(pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift; start sets around 60-65% of 1-RM and build by feel)

L-Sit Hold x 30-45 seconds (use a bumper or parallets for hands if you can’t get your butt off the ground.

Workout:

3min AMRAP

10 Thrusters 75/55, Rx+95/65: RX++115/75

10 Bar over Burpees

2min Rest

3min AMRAP

Row for Cals

2min Rest

3min AMRAP

10 Thrusters 75/55

10 Bar over Burpees

2min Rest

3min AMRAP

Row for Cals

2min Rest

3min AMRAP

10 Thrusters 75/55

10 Bar Facing Burpees

Lift:

Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 5 reps

Build over the course of the three sets.

Followed by….

Every 75 seconds, for 5 minutes (4 sets):
Snatch Balance x 2 reps

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

B.
Every minute, on the minute, for 10 minutes (10 sets):
Snatch x 1 rep

*Sets 1-3 = @ 60%
*Sets 4-6 = @ 65%
*Sets 7-8 = @ 70%
*Sets 9-10 = @ 75%

C.
Every 90 seconds, for 9 minutes (6 sets):
Split Jerk x 2 reps @ 70%

D.
Every 2 minutes, for 8 minutes (4 sets):
Front Squat x 5 reps @ 65%

E.
Every 2 minutes, for 8 minutes (4 sets):
Bench Press x 8 reps @ 60-70%

Skill:

Hand stand walking or hold

Accumulate 50’ of walking

Or, practice a hold against the wall, push up to a handstand and take feet off the wall for as long as you can.

Earlier Event: January 3
Thursday 1/3/2019
Later Event: January 5
Saturday 1/5/2019