
012720-013120
Monday 012720
Workout
SKILL
ON A 10:00 RUNNING CLOCK...
Slowly Drill and then Practice Low Ring Transitions or Jumping Transitions for Ring Muscle-Up
(No Measure)
NEW CLASSIC WORKOUT*
"UPPERCUT"
ON A 12:00 RUNNING CLOCK...
20 Ring Muscle-Ups
Then in the remaining time...
2 ROUNDS
7 Power Cleans (135/95)|(95/65)
7 Lateral Burpees Over Bar
into...
2 ROUNDS
5 Power Cleans (155/105)|(115/75)
7 Lateral Burpees Over Bar
into...
AMRAP in remaining t

012020-012420
Monday 012020
Strength/Skill ON A 7:00 RUNNING CLOCK... Pull-Up Progression* *Bar Hold Front / Back Positions Dynamic Kip Swing Kip Swing + Knees-Up Single Pull-up into... 5 SETS FOR QUALITY 2 Kip Swing + 1 Pull-Up + 2 Kip Swing Workout AMRAP x 12 MINUTES 8 C2B Pull-Ups 200m Run OPTIONAL COOL DOWN FOR RECOVERY 2:00 Lax Ball Pec Smash (L) 2:00 Lax Ball Pec Smash (R) Tuesday 012120
Strength/Skill
FOR LOAD
3x3*
Hang Power Clean
*Goal is heavier than the final set of

011320-011720
Monday 011320
Strength/Skill
3 SETS FOR QUALITY*
3 Kip Swings + 3 Kip Swings & Knees Up + 3 Toes to Bar
*Goal of this session is to practice progression, cycling, and connecting reps. Reduce reps as needed to complete the 3 movements.
Workout
"TABATA"
8 ROUNDS, :20 ON / :10 OFF
TABATA 1 - Russian KB Swing (53/35)|(35/26)
TABATA 2 - Air Squat
TABATA 3 - Toes to Bar or Reverse Crunch
TABATA 4 - Slam Ball (20/10)
-1:00 Rest b/t Tabatas-
(Score is Each R

010620-011020
Monday 010620
Strength/Skill
EXTENDED WARM-UP
3-3-3
Tempo Deadlift (30x1)*
*Goal is to build from light to moderate-heavy then continue building the DL to workout weight without tempo after 3rd set.
Workout
FOR TIME
8-6-4-2-4-6-8
Deadlift (275/185)|(185/135)*
*After Every Set Complete...
8 Handstand Push-ups (Strict Optional)
16 Slam Balls (30/20)|(20/10)
(Score is Time)
Tuesday 010720
Workout
4 SETS
2:00 Max Cal Bike
1:00 KB Swing (53/35)|(3