Friday, January 26th 2017

Thursday, January 25, 2018 - 20:43
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Warm up:

Pigeon stretch (90sec per leg)
Then
2 rounds quick pace
10 stationary inch worms
10 MB Cleans
10 Ring Rows
10 Jumping air squats

Strength:

A) Front Squat:
1x5 @ 75% 2x3 @ 80% 1x1 85% 2x3 @ 80%

B) 7min Emom
4 TNG Power cleans (135/95) (165/115)

Metcon

21-15-9
Deadlifts 225/155
CTB Pull-ups
* 400m run between rounds



Adaptive Athlete (seated):
Warm up:

Band and ROM Work

Strength:

DB Clean and press
AHAP

7min Emom
30-45sec box support hold

Metcon

21-15-9
Plate raises
Ring pull-ups
* 400m row between rounds