Thursday- January 3rd

January 3, 2019

 Weekly Warm-Up: 10 min. AMRAP   

  + Today's Warm-up Movements:

          *Ring Rows x 10

            *Calf Stretch x :30 each

            *Squat Jumps x 10

       

 

A. “Curve Ball”

For Time:

100 Double-Unders/200 Single Unders

50 Abmat Sit-ups

25 Med-ball Squat Cleans (20/14)

 

80 Double-Unders/160 Single Unders

40 Abmat Sit-ups

20 Med-ball Squat Cleans (20/14)

 

60 Double-Unders/120 Single Unders

30 Abmat Sit-ups

15 Med-ball Squat Cleans (20/14)

 

40 Double-Unders/80 Single Unders

20 Abmat Sit-ups

10 Med-ball Squat Cleans (20/14)

 

20 Double-Unders40 Single Unders

10 Abmat Sit-ups

5 Med-ball Squat Cleans (20/14)

 

 

B. Front Squat (if you did not do it on Tuesday)

4 x 2 @80% 

 

 

C. Buy-Out

Calf Smash x 2:00 each w/PVC, tennis ball, or barbell

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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