MONDAY, JANUARY 13th
A. RETEST 6.10.19
3 Rounds for Time:
5 Ring Muscle-Ups (5-10 Strict Pull-ups)
10 Squat Cleans (135/95lbs)
20 Box Jumps
Scale to: Banded Pullups/ FS/Box Steps
Goal Time: < 12min
B.
Every Minute on the Minute (EMOM) for 10 minutes
Sit Up x 8
Front Plank on Elbows for the remainder of the minute
TUESDAY, JANUARY 14th
A. RETEST 6.11.19
2 Rounds for Time:
18 Calorie Row
15 Thrusters (95/65lbs)
12 Chest to Bar Pull-ups
Scale to: by Load, Jumping Pull-ups
Goal Time: <7minutes
B.
3 Rounds for Quality:
Turkish Sit Up x 8 each arm at moderate weight
Slow and Steady Ring Row x 8
Barbell Russian Twists x 16
Sumo Stance Good Morning x 8 at moderate weight
Front Rack Hold x 1 minute at heavy weight
WEDNESDAY, JANUARY 15th
HAPPY BIRTHDAY PHILIP SCHEETZ
A.
For time:
800-meter run
21 Power Snatch (135/95 lb.)
42 Push-ups
400-meter run
15 Power Snatch
30 Push-ups
200-meter run
9 Power Snatch
18 Push-ups
Scale to: 500/300/100m, 21-15-9 pushups instead of doubling, by Load
Goal Time: < 20 minutes
B.
3 Sets for Quality:
7 Seated Single Arm Arnold Press (Each Side)
:30 Seconds Ring Plank Support
14 Weighted AbMat Sit-ups
C.
Spend 5 minutes working T-Spine and Pec Mobility
THURSDAY, JANUARY 16th
A.
Back Squat 5 x 3 @ 70-80%
B.
Four rounds for time of:
21 Wall Ball Shots (20/14 lbs)
15 Toes to Bar
9 Strict Handstand Push-Ups
Scale to: v-ups/ pike pushups or HS Holds
Goal Time: <12 minutes
C.
Accumulate 5minutes of Lat Mobility alternated with 3minutes of Hollow Body Holds
FRIDAY, JANUARY 17th
HAPPY BIRTHDAY "DAD" DAVID RUTHERFORD
In Honor of MPO Spencer Bristol...
For time:
1988m Bike (Standing Only)
Then, 10 Rounds of 9 Reps, Alternating with Partner:
Burpee Box Jumps
1988m Row
Then, 10 Rounds of 3 Reps, Alternating with Partner:
Rope Climbs
1988m Run
Then, 10 Rounds of 9 Reps, Alternating with Partner:
Russian Kettlebell Swings (88/70lbs)
https://www.hendersonvillefh.com/obit/mpo-spencer-daniel-bristol/
SATURDAY, JANUARY 18th
HAPPY BIRTHDAY LANDON DARNELL and JOSIE PARSONS
A.
For 5 Rounds, against a 60-second running clock…
18/12 Calories of Assault Bike
Max Reps of Burpees Over KB
Rest 2 minutes after each 1 min round
B.
For 15 minutes, work steadily through 3 sets of:
Tuck up x 10 + Hollow Rock x 10 + Hollow Hold x 10sec
Single Arm Farmers Carry x 1 lap AHAP
Wall Walks x 3