Friday- January 5th

January 5, 2018

Weekly Warm-Up: 10 min. AMRAP

*250m Row

*High Kicks

*Floor Touches

*5 Burpees

*10 Ring Rows (w/ 2 sec. descent)
*15 Air Squats

*Samson Lunges

*Butt Kickers

    + Today's Warm-up Movements:

           *Wrist stretch x 10 sec. each


             *Hip Swings



We are going to start this new year by going Back to the Basics! We want to focus on improving our movement patterns to see more success, longevity, and injury prevention. To make this happen, we need to focus on increased MOBILITY first! You will notice more mobility work written into the WODs, especially for this first month. Take it seriously and I promise you will feel better and see progress!!



A. The 5 Way Shoulder - watch BEFORE class if you can!


Only 10-15 sec. each for pre-workout



B. 1-2 Rounds NFT

-focus on technique/proper movement

3 Hang Squat Cleans + 3 Front Squats (45/35#)

3 HSPU (or L-seated KB press)

3 Thrusters

3 Box Jumps

3 Overhead Squats

3 C2B Pull-ups (or Jumping C2B Pull-ups)




C. "Hang Loose"

     For time:

30 Hang Squat Cleans

30 HSPU (or L-seated KB Press

30 Thrusters

30 Box Jumps

30 Overhead Squats

30 C2B Pull-ups (or Jumping C2B Pull-ups)



D. The 5- Way Shoulder (yes, AGAIN!)
1-2 minutes for each stretch








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