Monday 1.28.2019

"FITNESS"

A. Four sets of:Front Squat or Goblet Squat x 6-8 reps @ 20X1Rest 45 secondsStrict or Box-Assisted Pull-ups x 4-6 reps @2111Rest 45 secondsElbows to High Plank x 8-12 repsRest 45 secondsB. Complete as many rounds and reps as possible in 6 minutes of:3 Kettlebell Swings3 Burpees6 Kettlebell Swings6 Burpees9 Kettlebell Swings9 Burpees12 Kettlebell Swings12 Burpees…and so on

"PERFORMANCE"

A. Five sets of:Front Squat x 3 reps @20X1Rest 20 secondsKipping or Kipping Chest-to-Bar Pull-ups x 8-12 reps(use this time to work on keeping a tight, efficient Kipping or Butterfly motion)Rest 3 minutes*Start at ~70% of your 1-RM Front Squat and build as able over the 5 sets.B. Complete as many rounds and reps as possible in 6 minutes of:3 Hang Power Cleans (135/95 lbs)3 Bar-Facing Burpees6 Hang Power Cleans6 Bar-Facing Burpees9 Hang Power Cleans9 Bar-Facing Burpees12 Hang Power Cleans12 Bar-Facing Burpees…and so onC. (Optional): Three sets of:Weighted Plank x 30-40 secondsRest 60 seconds

"COMPETITION"

A. Every minute, on the minute, for 12 minutes:Hang Snatch x 1 repStart at 50% and build to today's heavy singleB. Five sets of:Front Squat x 3 reps @20X1Rest 20 secondsKipping Chest-to-Bar Pull-ups x 8-12 reps(use this time to work on keeping a tight, efficient Kipping or Butterfly motion)Rest 3 minutes*Start at ~70% of your 1-RM Front Squat and build as able over the 5 sets.C. Complete as many rounds and reps as possible in 6 minutes of:3 Hang Power Cleans (135/95 lbs)3 Bar-Facing Burpees6 Hang Power Cleans6 Bar-Facing Burpees9 Hang Power Cleans9 Bar-Facing Burpees12 Hang Power Cleans12 Bar-Facing Burpees…and so onD. (Optional): Three sets of:Weighted Plank x 30-40 secondsRest 60 seconds

"ENDURANCE"

Assault Bike 5 minutes Z1+Assault Bike 60 seconds @90% aerobicAssault Bike 60 seconds @50%x 5Rest walk 3-5 minutesx 3+Assault Bike 5 minutes Z1