SW Active – Jan. 31

Thursday – Skill Warm-Up + E3MOM + Core

Skill Warm-Up – 3 Choices – choose one

EMOM x 10 minutes – Choice 1

1st – Kipping Pullup or Kipping Toes to Bar Work

2nd – 20-30 sec Top of Ring Dip Hold/Strict Dip Hold or Ring Dips/Strict Dips – pick appropriate reps here

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EMOM x 10 minutes – Choice 2

1st – 30 sec DU’s

2nd – 30 sec HS Walking Practice or 30 sec Core Work – Front Bridge, Hollow Rock, FLR on Rings, Stir the Pot on Swiss Ball

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EMOM x 10 minutes – Choice 3

1st – Jumping Bar Muscle Up/Jumping Ring Muscle Up/Ring Muscle Up Transition from Floor

2nd – 30 sec HS Work/HS Walk Work/HS Negative work

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@ high effort every 3 min x 12 sets

Set 1 – 50 sec Rowing + 10 Burpees to 6 “ OH

Set 2 – 50 sec AirBike + 15 Wall Balls @ 14/20lbs to 9/10ft

Set 3 – 50 sec Ski Erg + 10 Push Jerks @ 75lbs/115lbs

*Goal here is Consistent calories on Ergs – good goal would be 14-18 cals on each – very high effort – DO NOT sandbag the Ergs

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