Tuesday 01.15.2019

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Warm-up Drills
I. Jump Rope x 3:00
II. 2-3 rounds of
5 x Hang Power Clean (45/35lbs)
5 x Front Squat (45/35lbs)
5 x Push-ups
10 x Hollow Rocks
III. Mobility

“Tastes Austere”
For time
12 x Front Squat (155/105lbs)
21 x GHD Sit-ups

10 x Front Squat (155/105lbs)
18 x GHD Sit-ups

8 x Front Squat (155/105lbs)
15 x GHD Sit-ups

6 x Front Squat (155/105lbs)
12 x GHD Sit-ups

4 x Front Squat (155/105lbs)
9 x GHD Sit-ups

2 x Front Squat (155/105lbs)
6 x GHD Sit-ups

Notes: Front Squats come from the deck today; if the first repetition of a given set is performed as a full clean then the repetition may count. GHD Scaled to Abmat Sit-ups is 1:1 for today. Get some, freaks.

Post scores to comments.

Rowing: Conditioning Intervals
Complete 2 Rounds of the following, completing each work interval at maximal effort. Rest 2:00 between Rounds.

2 Rounds of
200m x Max Effort
300m x Recovery Pace

200m x Max Effort
200m x Recovery Pace

200m x Max Effort
100m x Recovery Pace

Rest 2:00

Post total time rowing for each round to comments.

Samy Daghir

4 thoughts on “Tuesday 01.15.2019”

  1. Modified Tastes Austere: 8:34
    (6rds of 5 weighted squats @16kg and 12 abmat sit-ups)

    Biking Conditioning Intervals: 6:19/6:50

    10cal max/15cal recovery


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