Tuesday 1.19.16

IMG_1320

Essentials:
A.
EMOM 7min
Bent Over Row x 7 reps

B.
20min AMRAP
Push Press x 12 reps
Sit Ups x 10 reps
Russian Kettlebell Swing x 8 reps

C.
3 Sets
Row x 500 Meters
Rest 2min
Set 1 and 2 should be 85%; Set 3 is 100%

Fitness:
A.
EMOM 7min
Pull Ups x 7 reps

B.
20min AMRAP
Push Press x 12 reps 95/65
Toes to Bar x 10 reps
Power Clean x 8 reps 95/65

C.
3 Sets
Row x 500 Meters
Rest 2min
Set 1 and 2 should be 85%; Set 3 is 100%

Performance:
A.
Strict Muscle Up x Max Rep 1min
Rest 1min
Ring 1 Arm Extension x Max Rep 1min
Rest 1min
Kipping Ring Dips x Max Rep 1min
Rest 1min
Skin the Cat x Max Rep 1min

B.
20min AMRAP
Push Press x 12 reps 95/65
Toes to Bar x 10 reps
Power Clean x 8 reps 95/65

C.
5 Sets
Row x 500 Meters
Rest 2min
Set 1, 2, 3, and 4 should be 85%; Set 5 is 100%
+
Competitor Session 2:
A.
3 Sets
Seated DB Shoulder Press x 3 reps

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