Warm-up:

Individual….

Row for 2 Minutes

15 Hollow Rocks

10 Yoga Push ups

Group…

Spiderman Crawl Down

High Knees Back

15 Slow Squats

10 burpees

 

Fitness:

Three sets of:

Front Squat x 6-8 reps
Rest 60 seconds
Single-Arm Press x 6-8 reps each arm
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

WoD:

Every minute, on the minute, for 21 minutes:
Minute 1 – 5 Thrusters (go heavy)
Minute 2 – 10 Strict Pull-Ups
Minute 3 – 15 Box Jump-Overs

 

Performance:

Every 3 minutes, for 15 minutes (5 sets) of:
Front Squat x 2 reps

WoD:

Every minute, on the minute, for 21 minutes:
Minute 1 – 5 Thrusters (go heavy)
Minute 2 – 10 Strict Pull-Ups
Minute 3 – 15 Box Jump-Overs

 

Mobility:

Mash Quads with Barbell

Mash lats on Roller

Roll Posterior

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WEDNESDAY 20210120

January 19, 2021

TUESDAY 20210119

January 18, 2021

MONDAY 20210118

January 17, 2021