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01.20.2015

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DSC_0054Warm-up Drills
I. Speed Rope 2:00
II. 5:00 AMRAP of
5 x Medicine Ball Cleans (40/20)
7 x Push-ups (CFGS)
10 x Hollow Rocks
III. Mobility

Impact/Focus: Flight Simulator
Complete the following pyramid of Double-unders for time against a 12:00 Running Clock:
5-10-15-20-25-30-35-40-45-50-45 … 5

Notes: Complete each rung on the ladder unbroken before moving on.
All the way up and down is a complete evolution.

“Sour Then Sweet”
Complete as many rounds/reps as possible in 8:00 of
10 x Handstand Push-ups
20 x GHD/Abmat Sit-ups

Rest 2:00
Then…

Complete as many rounds/reps as possible in 8:00 of
7 x Slamball (40/20)
7 x Burpees

Post rounds/reps completed to comments.

Samy Daghir

3 thoughts on “01.20.2015”

  1. “Flight Simulator” : I don’t even want to talk about it.
    “Sour then Sweet” : 2 Rounds + 20 SBs (SBs on GHD + GHDs)/5 Rounds + 9 ( Rx)

    Reply

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