Thursday – Lower Warm-Up/Movement + 10 min AMRAP + Upper ECC
A. Cossack Squat Warm-Up or Ankle/Hip Mobility/Pistol Progression
B. Warm-Up/Prep
C. 10 Rounds For Time – EVERYONE WANTS TO GET THIS TEST IN
4 Burpees
6 KBS @ 24/32kg
8 Wall Balls @ 15/20lbs to 9/20ft
*20 min time cap
*refer back to Dec. 28/2016
*if time/Optional
D1. Glute Bridge DB Floor Press @ 40×0, 10-12 reps x 3 sets, 1 min
D2. Single Arm DB Rows @ 40×0, 10-12 reps/arm x 3 sets, 1 min
C. 10 Rounds For Time – EVERYONE WANTS TO GET THIS TEST IN
4 Burpees
6 KBS @ 24/32kg
8 Wall Balls @ 15/20lbs to 9/20ft
*20 min time cap
*refer back to Dec. 28/2016
*if time/Optional
D1. Glute Bridge DB Floor Press @ 40×0, 10-12 reps x 3 sets, 1 min
D2. Single Arm DB Rows @ 40×0, 10-12 reps/arm x 3 sets, 1 min
Thursday – Sn/CJ Varied + Gym EMOM + Tng Sn/CJ Varied
A. Thruster, work to a single from rack
B. Overhead Squat, work to a single from rack
C. 10->1 For Time:
Strict Pull-Up
Ring Push-Ups
*scaled*
10—>1 For Time:
Pendlay Rows @ challenging load *something that for 10 unbroken is challenging
DB Bench Press @ challenging load *something that for 10 unbroken is challenging
*12 min time Cap
A. Thruster, work to a single from rack
B. Overhead Squat, work to a single from rack
C. 10->1 For Time:
Strict Pull-Up
Ring Push-Ups
*scaled*
10—>1 For Time:
Pendlay Rows @ challenging load *something that for 10 unbroken is challenging
DB Bench Press @ challenging load *something that for 10 unbroken is challenging
*12 min time Cap