MONDAY DECEMBER 31.2018

NEW YEARS SCHEDULE

6 AM Β & 8 AM

all other class schedule cancelled

Jan 1 st 2019 NO classes

HAVE A SAFE AND HAPPY NEW YEAR πŸ’₯πŸŽ‰

 

WARM UP

 

On a bike or rower, complete 5 intervals of:
0:50 Easy
0:10 Hard

Then, complete 3 rounds not for time of:
5/5 Windmills
5/5 Cross-body dumbbell muscle snatch

Kettlebell Front Rack Warm-Up:

5 Half kneeling windmills.
5 Arm bar with press.
10 Quadruped rotations.
10 Half kneeling halos.

SQUAT THERAPY
15 Squat therapy squats
Use a 31×3 tempo for all reps, 0:03 down, 0:01 bottom, up fast, 0:03 top.

FRONT SQUAT –
Warm Up Sets:
EMOM for 4:00 (4 sets):
Set 1: 3 Front squat (light)
Set 2: 3 Front squat (medium)
Set 3: 3 Front squat (medium heavy)
Set 4: 3 Front squat (workout weight)

 

PARTNER WOD for Time

w/a 30 min time cap

ALT W/PARTNER every 250 m Row or 200 m run until complete the row alternate reps on front squat by 5. Β Both partners stop to do kb flow sequence

For time:
3000 m Β Row OR 2400 m RUN
40 Front squats (205lbs/135lbs)

* from ground

E3MOM including 0:00:
2 Kettlebell clean to reverse lunge + 1 press, right arm (24kg/16kg)
2 Kettlebell clean to reverse lunge + 1 press, left arm (24kg/16kg)

Notes:
Every 3:00 stop and perform the kettlebell flow.

 

 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s