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Wednesday 01.02.2019

POSTED ON January 1, 2019

Wednesday | 01.02.2019

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Warm Up:
 
200m Jog
50ft Samson Lunge
:15 Dead Hang
5 Hollow to Arch Kip with Push Down
 
x2-3 sets
 
 
Foundation:
 
A1.) L-Sit 4 sets 1min; rest :30
A2.) 10 Cuban Raise x4
A3.) Arch Rocks 4×15
 
Metcon:
 
*Dumbbells
 
RX (Level 1)
 
12min AMRAP
 
50ft Weighted Front Rack Walking Lunge 50/35
16 Toes 2 Bar
8 Dumbbell Power Cleans 50/35
50ft Weighted Front Rack Walking Lunge 50/35
16 Toes 2 Bar
8 Dumbbell Power Cleans 50/35
50ft Weighted Front Rack Walking Lunge 50/35
16 Bar Muscle Ups
8 Dumbbell Power Cleans 50/35
50ft Weighted Front Rack Walking Lunge 50/35
16 Bar Muscle Ups
8 Dumbbell Power Cleans 50/35
Intermediate (Level 2)
 
12min AMRAP
 
50ft Weighted Front Rack Walking Lunge 35/20
16 Toes 2 Bar
8 Dumbbell Power Cleans 35/20
50ft Weighted Front Rack Walking Lunge 35/20
16 Toes 2 Bar
8 Dumbbell Power Cleans 35/20
50ft Weighted Front Rack Walking Lunge 35/20
16 Bar Muscle Ups
8 Dumbbell Power Cleans 35/20
50ft Weighted Front Rack Walking Lunge 35/20
16 Bar Muscle Ups
8 Dumbbell Power Cleans 35/20
 
 
Beginner (Level 3)
 
12min AMRAP
 
50ft Weighted Front Rack Walking Lunge 20/10
16 Hanging Knee Raises
8 Dumbbell Power Cleans 20/20
50ft Weighted Front Rack Walking Lunge 20/10
16 Hanging Raises
8 Dumbbell Power Cleans 20/10
50ft Weighted Front Rack Walking Lunge 20/10
16 Jumping Chest 2 Bar
8 Dumbbell Power Cleans 20/10
50ft Weighted Front Rack Walking Lunge 20/10
16 Jumping Chest 2 Bar
8 Dumbbell Power Cleans 20/10
 
Cool Down:
 
3 Rounds For Quality
 
1min Bench Shoulder Stretch
1min Couch Stretch
1min Seal Stretch
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