SATURDAY 1/26/19

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RECOVERY WORKOUT

WORKOUT
EMOM x 30 MINUTES*
Min 1 -- DB Lunges (farmer hold)
Min 2 -- 20m Shuttle Sprints
Min 3 -- Sit to Stand
Min 4 -- Kettlebell Swing
Min 5 -- Hollow Rock

*Work :45 / Rest :15
**On DB/KB movements, athlete can choose heavy or light weight based on whether they need work on strength or conditioning.

OPEN GYM BONUS  

STRENGTH/CONDITIONING(80%) 

AMRAP x 12 MINUTES 

2k Row

In Remainder of time...
1RM Snatch

-Rest as needed-

AMRAP x 9 MINUTES
30 Burpee Muscle Ups

In Remainder of time...
1RM Clean And Jerk

CONDITIONING (85%)
EMOM x 18 MINUTES
Minute 1 - 15/10 Cal Bike
Minute 2 - 6 DB Snatch (75/50) + 10 HSPU

Minute 3 - 10 Pistols + 4 Power Cleans (205/135)

SUNDAY 1/27/19

FRIDAY 1/25/19