– Our January Free Workout/Bring-a-Friend will be Saturday Jan 23rd at 11:00am. Tell your friends!
I. Speed Rope 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC Overhead)
25ft Crab Walk
25ft Bear Crawl
25ft Spider Lunges
10 x Leg Swings
10 x Scorpion Stretch
Impact/Focus #1: Push/Split Jerk
Warm up as needed before completing the following workload for Push/Split Jerk.
Push/Split Jerk x 5-3-3-1-1-1
Post loads to comments.
Impact/Focus #2: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload.
Front Squat 2-2-2-2
Drop Sets 6-6 @ 60-70%
5-10:00 of Metabolic Conditioning
3 thoughts on “01.13.2016”
Jerk: 155# (felt like i had a lot more in me-played it smart with the injury).
FS: 205# x2
Metcon: 3 rnds flat. 1st time using a sledge. 70# KBS for farmer’s/35# for waiter’s carry/70# Russian Swings.
Active rest day with hot yoga tomorrow.
Rest day Friday.
Front Squat: 275×2/205×6/6
MetCon: 2 Rounds + Farmer’s Carry and 5 hammer strikes