5 rounds
10 hollow rocks
10 v- ups
10 tuck ups
10 sec hollow hold
1 min rest
Front Split Series
Thursday Feb 16th, 2017
February 16, 2017 / By j0ssy
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Wednesday Feb 15th, 2017
February 15, 2017 / By j0ssy
Front squat
2 R
-5 reps at 60% with 3s pause at bottom of rep
3R
-5 Clean lift off* at 80% clean with 2s at launch position (top of knee cap) per rep. use straps if you have them.
-Clean and Jerk warm up sets .( work up to 75% 1RM over the course of 3 rounds. The idea here is to implement mechanics of the clean lift off into your clean and jerk)
Then
-5 Clean and jerk at 75% 1RM (5 min EMOM at 1 rep every minute)
-rest 3 min
-5 Clean and jerk at 85% 1RM. (5 min EMOM at 1 rep every minute)
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Tuesday Feb 14th, 2017
February 14, 2017 / By j0ssy
20 min cap
3 rounds for time of:
-Row 50 calories
-150 double-unders
-50 walking lunges
Pistol Squat practice
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Monday Feb 13th, 2017
February 13, 2017 / By j0ssy
20min Partner AMRAP
-500m row
-10 strict pull-ups
One partner completes the row while the other partner completes their strict pull-ups. Switch when both partners have completed. Initially the pull ups may start off much faster than the row. Use the remaining time to rest until partner finishes row. Similarly, if pull ups slow significantly, then the rower may finish first. Use the rest time while partner finishes pull up.
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Sunday Feb 12th, 2017
February 12, 2017 / By j0ssy
5R
-2 back squat
Get as heavy as possible
Complete for time with a partner. Non-working partner holds plate overhead (45/25lbs)
12:00 minute time cap
-25 burpees
-50 sumo deadlift high pull with kb (53/35lbs)
-75 kettlebell swings (53/35lbs)
-100 goblet squats (53/35lbs)
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