SATURDAY January 12th 2019


Row 1000m

Kettlebell Warm-up
*Whole body focus

3 Rounds (NFT):
5 Right arm single arm overhead lunges
5 Right arm single arm kneeling press
5 Right arm kneeling windmills
5 Left arm single arm overhead lunges
5 Left arm single arm kneeling press
5 Left arm kneeling windmills

NFT = Not for time.
*Use a light load.


Pressing Soft Tissue Prep

10/10 Laying barbell pec and front delt smash.
10/10 Standing barbell pec smash.
10 Shoulder extension dips.
10/10 Standing barbell trap smash.


As a team of 2, complete the following for time:

100 Dumbbell push press (50lbs/35lbs), while partner holds a handstand against wall.

75 Dumbbell squat cleans (50lbs/35lbs), while partner holds a wall squat at parallel

50-50-40-40-30-30-20-20-10-10 Double unders, while partner holds a ring support


Partners may switch as needed for the first two exercises and partners must alternate sets of double unders. Reps may not be accumulated if the static hold is not being held.

All reps completed before moving on to next exercise

There is a 20:00 CAP on the workout.

If performing this as an individual, perform as follows:

For time:
1:00 Handstand hold against wall
50 Dumbbell push press (50lbs/35lbs)
1:00 Wall sit
40 Dumbbell squat cleans (50lbs/35lbs)
1:00 Ring support
150 Double unders

*The time given for the holds is time accumulated in that position.



EMOM 10:00
Sets 1-5: 0:05 Chest to bar hold
Sets 6-10:
3 Bar muscle ups + 5 chest to bar pull ups






Leave a Reply

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

You are commenting using your 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

This site uses Akismet to reduce spam. Learn how your comment data is processed.