Monday, January 13th 2020


Published January 12, 2020


Please note that the shower in the men's bathroom cannot be used Monday.

 

Coach leads group through:

:30 pigeon, L/R

10 Alt. Prone Scorpions 

:15 Couch stretch L/R

 

8 DB or KB Squat to press out

8 walk out push ups

8 small banded side steps L/R

x 2 rounds 

 

then:

 

A. 0:00 – 12:00 – Every 2:00x 6 sets:

Sets 1 + 4 – 7 Back Squats
Sets 2 + 5 – 5 Back Squats
Sets 3 + 6 – 3 Back Squats
Ascending load. Make sure each and every rep maximizes the range of motion.

B. 12:00 – 19:00 – Every 1:00 x 7 sets: 10 Alternating Dumbbell Front Rack Lunges
These are 5/side. Pick a weight that you can perform with moderate effort and that you can maintain for all 7 sets.

C. 19:00 – 24:00 – 5 minute AMRAP:
10 V-Ups + 10/side Front Plank Dumbbell Pass Through (video)
Perform for quality, not for speed. For the Front Plank Pass throughs alternate each rep. 

*Watch the hip sway. Keep your core engaged.

+

Time Trial – Pick One – AFAP:
2K Row or Ski Erg
5K Assault Bike
Get after it, pay attention to your monitor, set a benchmark to help you fine-tune your training.

 

Extra work on your own:

100 Double Unders
10 Bar Muscle Ups (CTB PU or Strict banded PU)
100 Double Unders
8 Bar Muscle Ups
100 Double Unders
6 Bar Muscle Ups

*If you don't have DU, practice them here.


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