Programming for Jan 22-27th

Accessory/ Warm up piece: 3 Rounds not for time but move through consistently and with perfect form

• 30 sec hollow body hold
• 6-8/arm semi supinated DB shoulder press seated on the floor with legs straight out in front of you
• 10 air squats with 2 sec pause in the hole

Strength: Over head Squat

• 5-4-3-1-1-1-3-4-5
• no more than 2 minute rest between sets

METCON: 8 minute AMRAP

• 10 Single Arm OH Squat with KB 53/35, alt arm after 5 reps
• 8 Burpee
• 10 GHD hip extension

Segmented Clean Grip Deadlift: 3 x 3 x 3 x 3

• 3 sec ascent, pausing at mid shin, just below knee, mid thigh
• return to ground with same tempo and pauses
• do not use hook grip
• no more than 2 minute rest between sets

METCON: 21-18-15-12-9-6-3

• cals on rower
• wall ball

Accessory Piece: 4 rounds: move with purpose and good form

• 10 ring pushups
• 10 single arm ring row
• 10 Russian KB swing

METCON: 5 Rounds: The difference with this Metcon is to get through all 5 rounds unbroken, don’t focus so much on the clock as you do completing each round unbroken.  So rest long enough to complete each component and round unbroken.

A1): 100 Ft bear crawl

A2): 10 HSPU

A3): 10 T2B

A4): 10 Pull Up

METCON: AMRAP 20 minutes:

• 1 Rope Climb
• 8 burpee box jump 30/24
• 200 M Run

Open Prep Workout!!  Announced Thursday Night by 6:00pm EST

METCON: 5 Rounds For total REPS!!!!!

• 1 minute of deadlift 185/125#
• 1 minute of Push ups
• 1 minute of Strict Knee to Elbow