Monday, January 1st 2024

8:15 and 9:30 Classes for Holiday Schedule. Come start your year off with a bang!

WARM UP

– Athlete 1 – 2:00

Easy Bike Athlete 2 –

50′ Knee Tucks

50′ Tin Soldiers

50′ Walking Spider mans

50′ Walking Lunges

*then Switch

into

:30 dead Hang

10 Kip Swings

3 Burpee Pull-Ups

MOVEMENT/MOBILITY – Barbell

10 Air Squats

8 RDls

5 Jump Squats

6 Front Squats

:15/:15 Iso Lunge Hold

6 Back Squats

then,

4 Tall Cleans

4 Thrusters

4 Squat Cleans

*build to starting clean weight

STRENGTH

EMOM x 3

-3 Squat Cleans @ 50-60%

rest 1 Minute

E3M x 4

1 Squat Clean

Drop reset

1 Squat Clean

1 Front Squat

*First set at 70% of squat clean and then build to a heavy complex

GET FIT

For Time (20 Minute Cap)

3x

10 Front Squat @ (155/105)(Rx+205/145)

15 Pull-ups (Rx+C2B)

20 V-ups (Rx+20 GHDSU)

right into

3x

10 Back Squat (155/105)(Rx+205/145)

10 C2B (Rx+10 BMU)

40 Double Unders

NOTES Alot of work here.

1. Barbell reps are done from the floor across. Barbell should be unbroken for more rounds than not. Expect some breaks on C2B/BMU.

2. This is not a sprint workout, find a steady pace early to avoid huge breaks later.