M onday, 1/18

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
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