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011320-011720

January 13, 2020

 

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 Round for Reps) 

Tuesday 011420

Workout 

4 ROUNDS FOR TIME 
75 Double Unders
500/450m Row
25 Hand Release Push-ups

(Score is Time) 

FINISHER 
3 SETS
25 Empty Barbell Curls
25 Glute Bridge-Ups

(No Measure) 

Wednesday 011520

Strength/Skill 

ON A 15:00 RUNNING CLOCK... 
Build to a Heavy Set of the Complex:

1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat



Workout 

DOUBLE EMOM 
EMOM x 4 MINUTES
5 Burpees then Max Reps of Squat Snatch (95/65)|(65/45)

-Rest 2:00-

EMOM x 4 MINUTES
5 Burpees then Max Reps of Squat Snatch (95/65)|(65/45)

(Score is Reps) 

Thursday 011619

Workout 

AMRAP x 18 MINUTES 
6 Ring Muscle-Ups
18 DB Hang Power Cleans (50/35)|(35/20)
36 Forward Lunges

(Score is Rounds + Reps) 

Friday 011720

Strength/Skill 

ON A 12:00 RUNNING CLOCK... 
8:00 - Kipping HSPU Breakdown
4:00 - Tempo DL Drill w/ Empty Barbell



Workout 

"DIANE" 
FOR TIME
21-15-9
Deadlift (225/155)|(155/105)
Handstand Push-Up

*Last Seen in 2018

(Score is Time) 

FINISHER 
"TABATA"

8 ROUNDS, :20 ON / :10 OFF
MOVT 1 - Russian Twist
MOVT 2 - Slow Tuck-Ups

*Alternate movements for 8 Rounds total. 

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