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Wednesday 01.27.2021

POSTED ON January 26, 2021

Wednesday | 01.27.2021

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**1. Movement Prep/Activation and Increasing Heart Rate**
Junkyard Dog Part 1 & 2
 
– Individual option available (PVC Pipe Press/Jumping Squat Warm Up)
 
**2.Strength Prep**
Burgener Warm Up Clean
+
Front Squat Skill Transfer Exercises
 
Strength: 2 Position Clean (Floor + Hang) 5×2
 
5 sets: 1 Floor + 1 Hang Clean
 
Rest 60-90 seconds between sets
 
**3. Workout Prep**
2 sets
3 Kip Swings + 3 Pull Ups
2 Parallel GHD’s + 2 Full GHD’s
3 Thrusters (add weight each set)
 
Workout: Surrender
 
* Target time: 7-9 minutes
* Time cap: 14 minutes
 
4 rounds
20 Pull-ups
15 GHD sit ups or 20 Abmat sit ups
10 Thrusters (115/80)
* The Scaling aim is for athletes to maintain non-stop movement with consistent round times.
* Scaling option 1 (Masters 45+)
4 rounds
15 Pull-ups
15 GHD sit ups (6in riser) or 20 Abmat sit ups
10 Thrusters (95/65)
 
* Scaling option 2
4 rounds
15 Ring Rows
15 Abmat sit ups
15 Wall Ball Thrusters (20/14)
 
* Limited Equipment Option
4 rounds
20 Pull-ups
20 Abmat Sit Ups
15 Dumbbell Thrusters (light/moderate weight)
 
* Large Class Option
Teams of 2
4 rounds
40 Pull Ups
30 Synchro Abmat Sit Ups
20 Thrusters (115/80)
 
Accessory:
 
2 sets
1 min Cat/Cow
1 min Bird Dog
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