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Monday 01.18.2021

POSTED ON January 17, 2021

Monday | 01.18.2021

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Monday 01/18
 
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min easy row
5 Muscle cleans (empty bar)
5 Alt. V-ups
5 scap pull ups
5 jump squats
 
**2. Workout Prep**
2 sets
2 Power Cleans (singles, work up in weight)
4 Toes to Bar (2 Knee to Elbows + 2 T2B)
6 Wall Balls
 
Workout: Black Panther
 
OPEN 11.5
20 Minute AMRAP
5 Power Cleans (145/100)
10 Toes-to-Bar
15 Wall Balls (20/14)
* The Scaling aim is for athletes athletes to movement comfortable for the 20:00 without resting longer then 10 secs between reps and movement.
* Scaling option 1 (Masters 45+)
20 Min AMRAP
5 Power Cleans (115/80)
10 Knee to Elbows
15 Wall Balls (14/10)
 
* Scaling option 2
20 Min AMRAP
5 Double Dumbbell Cleans (light)
10 Sit Ups
15 Wall Ball Thrusters
 
* Limited Equipment Option/ Large Class Option
Partner style workout (teams of 2)
 
20 minute Amrap
10 Power Cleans (115/80) (5 each)
10 Syncrho Toes to Bar
30 Wall Balls (20/14) (15 each)
 
Accessory:
 
3 Rounds
10 Standing Alt. DB Bicep Curls (each side)
20-40 secs Top of Ring Dip Hold
1 min couch stretch (each side)
1 min foam roll lats (each side)
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