FRIDAY 1.15
WARM-UP
AMRAP X 5 MINUTES
30 SINGLE OR DOUBLE UNDERS
10 TEMPO AIR SQUATS ( 2121)
10 INTENTIONAL PVC PIPE PASSES (BELLY TIGHT)
10 SINGLE PLATE PLATE PRESS (:01 PAUSE OH)
*AFTER GENERAL WARM UP, GRAB EMPTY BB AND PERFORM 2 VERY INTENTIONAL SETS OF OHS DRILL BELOW
-QUICK OHS DRILL-
2 SETS W/ EMPTY BAR
5 HANG MUSCLE SNATCH
5 BEHIND THE NECK PRESS (SNATCH GRIP)
:10 ACTIVE OH HOLD ( PRESSING UP STRONG)
3 VERY INTENTIONAL ¼ OR ½ OHS (PRESS BUTT AND HIPS BACK… SQUAT ¼ OR ½ DEPTH AND STAND STRONG)
STRENGTH
3X5
OVERHEAD SQUAT (MODERATE TO HEAVY)*
*SAME WEIGHT ACROSS FOR ALL SETS.
WORKOUT
FOR TIME
20-16-12*
POWER SNATCH (95/65)(75/55)
UP-DOWNS OVER THE BB
(SCORE IS TIME)
VIRTUAL PROGRAMMING 1.15
WARM-UP
2:00 CARDIO CHOICE
INTO…
EMOM X 3 MINUTES
:30 HIGH KNEES
:30 AIR SQUATS
FULL-BODY STRENGTH
E2MOM X 10 MINUTES
10 DB HANG POWER CLEANS
10 DB GOOD MORNINGS
FULL-BODY SPRINT WORKOUT
EMOM X 8 MINUTES
MIN 1 - DOUBLE DB DEADLIFT
MIN 2 - CARDIO CHOICE
-REST 1:00-
EMOM X 6 MINUTES
MIN 1 - DOUBLE DB RUSSIAN SWINGS
MIN 2 - CARDIO CHOICE (HARD)
-REST 1:00
EMOM X 4 MINUTES
MIN 1 - DOUBLE DB HANG CLEAN + OVERHEAD
MIN 2 - CARDIO CHOICE (SPRINT)
FINISHER
EMOM X 6 MINUTES
MIN 1 - GLUTE BRIDGE UPS
MIN 2 - :30 SIDE PLANK