18 January

Training Session AM (7a)
A. Double Barrel Back Squats; 5 Reps
*175/205/225

B. Team Workout:

WITH A 6M CLOCK COUNTING DOWN:

50/30 CAL BIKE

35 T2B

35 YARD PLATE PUSH (90/45)

35 SYNCHRO KBS (2/1.5) (1.5/1)

*1 HEAVY - 1 REGULAR KB FOR SYNCHRO

35 SYNCHRO PUSH-UPS (2 WORKIN FOR MEN)(1 WORKING FOR WOMEN)

W/WHATEVER TIME IS LEFT

1 BURPEE PULL-UP = 1 REP

1 OVER THE SHOULDER D-BALL = 1 REPS (100/75)

1 BURPEE BOX JUMP (30/24) = 1 REP

TNG SQUAT JUMPS TO HIGH TARGET = 1 REP (MIN OF 2 TO COUNT)

1 CAL ROW = 1 REP

*MUST COMPLETE 1 ROUND WITH EACH OF THE OPTIONS. 

REST 90 SECONDS, X5 ROUNDS

1. KBS ARE RUSSIAN
2. SCORE IS TOTAL REPS FOR THE 5 ROUNDS. 
3. PLATE PUSH IS 12-30 AND BACK.  

Training Session (1030a)

Jiu Jitsu Promotion Seminar (3 Hours)