Monday 1.21.2019

**MLK Day Schedule (Monday 1/21): 9am, 12pm, and 4:30pm Classes Only; Open Gym starting at 7am.

"FITNESS"

A. For time:15 Strict Pull-ups60 Kettlebell Swings30 Push-ups90 Air Squats45 Abmat Sit-ups30 Single Arm Dumbbell Push Presses (switch arms every 5 reps)B. Every minute, on the minute, for 15 minutes (3 sets of each):Minute 1 – Supine Ring Rows x 8-10 reps @ 2111Minute 2 – Side Plank (Left) x 40 secondsMinute 3 – Side Plank (Right) x 40 secondsMinute 4 – Reverse Snow Angels x 15 reps (slow & controlled)Minute 5 – Hollow Rocks or Hold x 30-40 seconds

"PERFORMANCE"

A. For time:15/10 Bar Muscle-Ups30 Hang Power Cleans (135/95 lb)30 Strict Handstand Push-ups30 Front Squats (135/95 lb)30 Toes to Bar30 Shoulder to Overhead (135/95 lb)B. Every minute, on the minute, for 15 minutes (3 sets of each):Minute 1 – Supine Ring Rows x 8-10 reps @ 2111Minute 2 – Side Plank (Left) x 40 secondsMinute 3 – Side Plank (Right) x 40 secondsMinute 4 – Reverse Snow Angels x 15 reps (slow & controlled)Minute 5 – Hollow Rocks or Hold x 30-40 seconds

"COMPETITION"

A. Every 2 minutes, for 12 minutes (6 sets):Thruster x 5 repsBuild in load to today's heavy 5-rep ThrusterB. For time:15/10 Bar Muscle-Ups30 Hang Power Cleans (135/95 lb)30 Strict Handstand Push-ups30 Front Squats (135/95 lb)30 Toes to Bar30 Shoulder to Overhead (135/95 lb)C. Every minute, on the minute, for 15 minutes (3 sets of each):Minute 1 – Supine Ring Rows x 8-10 reps @ 2111Minute 2 – Side Plank (Left) x 40 secondsMinute 3 – Side Plank (Right) x 40 secondsMinute 4 – Reverse Snow Angels x 15 reps (slow & controlled)Minute 5 – Hollow Rocks or Hold x 30-40 seconds

"ENDURANCE"

3 Minute Run, Bike, or Row @ 75%Rest 30 seconds2 Minute Run, Bike, or Row @ 85%Rest 30 seconds1 Minute Run, Bike, or Row @ 95-100%Rest 3 minutesx4