Tuesday, 1/26

Cash In: emomx5 100m sprint

Cash out:  25 reverse hyper + 20 arch to hollow + 30sec hollow hold

 

Three sets of:

  • Front Squat x 6-8 reps
  • Rest 60 seconds
  • Row 250 Meters
  • Rest 60 seconds
  • Plank to Elbows x 8-10 reps
  • Rest 60 seconds

Complete as many rounds and reps as possible in 6 minutes of:

  • 3 Dumbbell Ground to Overhead
  • 3 Burpees
  • 6 Dumbbell Ground to Overhead
  • 6 Burpees
  • 9 Dumbbell Ground to Overhead
  • 9 Burpees
  • 12 Dumbbell Ground to Overhead
  • 12 Burpees
  • ETC…

Three sets of:

  • 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

Goal is to increase loads used last week.

 

Complete as many rounds and reps as possible in 6 minutes of:

  • 3 Hang Power Cleans (135/95 lbs)
  • 3 Burpees Over the Barbell
  • 6 Hang Power Cleans
  • 6 Burpees Over the Barbell
  • 9 Hang Power Cleans
  • 9 Burpees Over the Barbell
  • 12 Hang Power Cleans
  • 12 Burpees Over the Barbell
  • ETC…

Every two minutes, for 6 minutes (3 sets):

  • Single Arm Dumbbell Row x 10-12 reps each arm @ 2110
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