Monday 1/18
Cash In: 3×200 (30 sec rest)
Cash Out: 4×15 sec chin over bar
Basic
Three sets of:
- Front Squat x 6-8 reps
- Rest 10 seconds
- Kettlebell Swings x 15-20 reps
- Rest 60 seconds
- Turkish Get-Up x 1-2 reps each arm
- Rest 60 seconds
In teams of two, alternate every 5 reps in order to complete as many reps as possible in 5 minutes of:
- Dumbbell Ground to Overhead
Rest 3 minutes
In teams of two, alternate every 15 reps in order to complete as many reps as possible in 5 minutes of:
- Wall Ball Shots
Every two minutes, for a 6 minutes:
- Single Arm Row x 10-12 reps each arm @ 2110
Performance
Every two minutes, for 12 minutes (6 sets of):
- Front Squat x 2-3 reps
Build over the course of the sets to today’s heaviest double or triple.
In teams of two, alternate every 5 reps in order to complete as many reps as possible in 5 minutes of:
- 135/95 lb Ground to Overhead
Rest 3 minutes
In teams of two, alternate every 15 reps in order to complete as many reps as possible in 5 minutes of:
- Wall Ball Shots
Every two minutes, for 6 minutes (3 sets):
- Single Arm Dumbbell Row x 10-12 reps each arm @ 2110