ANNOUNCEMENTS
– Our January On-ramp class begins tomorrow, Tuesday January 8th at 6pm. Tell your friends!
Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Bear Crawl
25ft Inchworms
25ft Samson Lunge
25ft Pike Walk
25ft Lateral Lunge
III. Mobility
Impact/Focus: Handstand Push-up/KB Swing EMOTM
Complete the following rep schemes alternating each minute between the two movements for 10:00
Odd: 5-9 x Handstand Push-ups (Kipping for Open prep)
Even: 9-12-15-18-21 x ‘American’ KB Swings (Challenging weight that ensures intense work to complete unbroken sets)
Post reps completed to comments.
“Unbroken Design”
Complete for time against a 12:00 clock
Row 500m
12-9-6 of
Pull-ups
Push Jerk (135/95lbs)
Row 500m
9-6-3 of
Pull-ups
Push Jerk (135/95)
Row 500m
Post times to comments.
HSPU/KB EMOTM:6 SBs on GHD/20kb KB unbroken
“Unbroken Design”: 1 round +500m + 9
EMOTM: handstand holds • 28kg all unbroken.
“Unbroken Design“: 1+13 Rx.