Friday- January 11th

January 11, 2019

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

            *Barbell Thrusters x 10

            *Barbell Hang Squat cleans x 10

            *Barbell Overhead Squats x 10

 

 

A1. Back Squat

Warm up to 90%, then perform 3 singles at 90% of your 1RM

 

A2. Waiter Carries

3 rounds: Walk 2 lengths of the gym for each arm

Perform these after each back squat at 90%

 

 

 

 

B. “Guts and Glory”

For Time:

21 – 15 – 9

Calorie Bike

Thrusters (95/65)

 

15 – 12 – 9

Calorie Row

Hang Squat Cleans (95/65)

 

12 – 9 – 6

Burpees Over the Bar

Overhead Squats (95/65)

 

 

 

C. Buy-Out

Couch Stretch x 1:00 each

2 stretches from the 5-way Shoulder x 1:00 each

 

 

 

 

 

 

 

 

 

 

 

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