Workout of the Day

Back squat 10-5-3-1-1-1-3-5-10 reps

3 rounds for max reps of:

-1 minute of GHD sit-ups

-1 minute of walking lunges

-1 minute of bar muscle-ups

Scaling: Choose a muscle-up modification that will allow you to complete at least 5 reps in the interval. Scale bar muscle ups to assisted/jumping/banded > 2 pull ups + 2 push ups Jumping bar muscle up https://www.youtube.com/watch?v=Hc7Oqu7Ke48 If using jumping muscle up scale height to allow arch hollow simulation and full extension at the bottom https://youtu.be/C-XjAS_1SGg?t=220

Scale GHD sit ups to hollow rocks with the best form you can manage.

From the rack.

– Push Jerk 3-3-3-3-3

Workout 2 = 3 rounds for time:

-250m Row

-15 KB Swings, (up to 70/53)

Partner workout 24 min

AMRAP 10-20-30-40-50…

-Bar-facing burpees

-Calorie bike

Complete a 100m farmer’s carry after each completed round

Divide work as you see fit. Scale farmer carry weight to something each partner can carry for at least 30m

Workout 2

10 min skill work on single arm KB handling for KB snatch and clean.

Focus on not beating up wrists https://www.youtube.com/watch?v=xQqCyl-2ixQ https://www.youtube.com/watch?v=Pm-b2XFeABA

10 min EMOM

– 10 VMO squat

Members may add weight each round if they want. Don’t exceed 25% bodyweight. If you reach 25% bodyweight, stay at that weight for remaining rounds.

Workout 2 =  3 sets not for time -20 ATG seated good mornings https://www.youtube.com/watch?v=XhgC5kAOSa0

Start gently and experiment BEFORE you start you first set. Start unweighted if your range of motion is extremely limited. You can use light weight if your belly button can almost touch the bench. Adjust feet for 90 degree hip flexion when seated and keep ankles in front of knee. Keep chest up and back muscles engaged (do not round back). Weights should only be a GENTLE assist to reaching your belly button to the bench. This is a mobility exercise, not a weightlifting exercise.