20 January

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet/Back Extensions

D. CrossFit Class

"PRESS YOUR LUCK" EMOM FOR 16M MIN 1: 15/10 CAL SKI MIN 2: 15 HEAVY RUSSIAN SWINGS MIN 3: 50 DU'S MIN 4: MAX REPS Z-PRESS *50 - 55 - 55 - 58 *118 Reps 1. SCORE IS COMPLETED NUMBER OF Z-PRESS. 2. SCALE DU'S AS NEEDED. SWINGS ARE (2/1.5) + DO POST WORKOUT WITH A PARTNER A. PLATED HALOS + HOLD 1 PLATED HALO + 3 SECOND HOLD + OPPOSITTE DIRECTION HALO + 3 SECOND HOLD X10 (5/EACH DIRECTION) B. HOLLOW HOLD CLUSTERS 15.15.15 15 SECOND HOLD - 10 SEC REST - 15 SECOND HOLD - 10 SEC REST - 15 SEC HOLD REST 2M, X2 C. 50 YARD SA OHD KB WALKS (EACH ARM) *P1 GOES 50 YARDS LEFT ARM - P2 GOES 50 YARDS LEFT ARM. P1 GOES RIGHT, P2 GOES RIGHT. D. 3 TURKISH GET-UPS/SIDE Training Session AM (1030a) Jiu Jitsu (2 Hours)