Happy New Year!
Limited schedule today, be sure to check class times online
Warm up: Coaches Choice
Skill: 10 min EMOM:
3 Back Squat + 3 Back Rack Reverse Lunges/leg (do this all without putting the bar down).
Start at 50% 1RM Back Squat, add weight 2-3x during the EMOM
20 min AMRAP:
Run 400m, 20 Goblet Squats (24/16), Row 500m, 20 Box Jumpovers (24/20)
7 minute AMRAP
10 Scap pull ups
10 Hand-release push ups
10 min to find either
A) 5RM Strict Pull-up (weight or band-assisted) or B) Max UB kipping pull-ups (w/out band)
100 Double Unders (Scale 50 DU or 100 Singles)
10 Wall Walks (scale to 3-5)
[15 min time cap]
10 pass thrus
10 strict press
10 kipping swings
12 min to find 1RM Split Jerk from the rack
8 min AMRAP
10 Split Jerks (ground; 135/95 or 60% of 1RM)
2:00 double under practice Then
2 x 10 goblet squats, 10 tuck jumps
Find 5RM Front Squat
(suggested attempts: 10 (empty bar), 5, 5, 3, 3, 5
15 min Alternating EMOM:
1) Row 12/10 Cal,
2) 40 DU (scale to 20/10 or :30 attempts),
3) 5 Hang Squat Cleans 50-60% 1RM (135/95)
5 sets of junkyard dog warmup
(1 set = jump over partner holding T in each direction, then over partner laying flat and under partner in bridge)
"In teams of 2 \"you go, I go style\"
5 rounds: 20 Cal Row,
20 Wallballs (20/14)."
10 Toe Touch Squats
:20 Active hang on pull up bar
Alternate between the following for 3 sets each
10 BB RDL (3 sec down, 1 sec pause at bottom), Rest 1 min
Accumulate :30 L-Sit/tuck hold (hanging from pull-up bar), Rest 2 min
4 Rounds for Time
10 Hang Squat Cleans (135/95lbs).
Thursday- Merry Christmas!!!
Wednesday - Christmas Eve
Make sure to sign up on Mindbody- some classes will be canceled over the holiday season
There will be a 330,430 and 530pm today uptown.
Also, there will be open gym uptown from 730am to 1030 am
10 Kipping swings
10 Sit ups
12 min Alternating EMOM
1) :20-:30 sec Hollow Hold (on floor)
2) 6-10 Kipping Pull-ups. Scale down to kip swings w/out pull-up, scale up to 5-7 C2B
15 min AMRAP
20 Alternating DB Snatch (50/35lb)
100m Farmers Carry (same DBs)
20 Russian KBS (32/24kg)
[Run endurance, 6:30pm, Uptown!]
7 minute AMRAP
7 Push press w/ bar
7 Pass thrus
7 Jump squats
10 min EMOM: (From the rack)
1 Push Jerk + 1 Split Jerk
[moderate weight, around 70-75% of Jerk max]
21 - 15 - 9
Push Press (95/65lbs)
Lateral Burpees over the bar
504-861-0610 (call or text)
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