Friday, December 27, 2013

That's The Way The Cookie Crumbles

Warm-up: 2 Rounds not for time of:

200m Run or Row
15 GHD
15 Hip Extensions
10 Strict Pull ups
10 Push ups or Strict Ring Dips
10 Reverse Lunge Reach (alternating Samson Stretch)
10 PVC Pass Throughs
10 PVC OHS or Wall Facing Squats
10 Band Pull Aparts

A.) EMOM for 10 minutes

3 Squat Cleans + C2B Pull ups - you choose the weight

- Gymnastic Savvy? - Complete 6 C2B each round and push the load on the cleans.

- Strong but struggle with Gymnastic? - Start with 10 C2B. Goal is to hold 10 each round. Scale back the weight on the cleans slightly to focus on the pull ups.

-Rest 10 minutes-

B.) EMOM for 10 minutes

Row for calories, (guys: 15, girls: 12) + 3 HSPU 

- If strong with HSPU, choose a deficit.
- Can be strict or kipping, try to mix in both.
- Scale to 10/8 Calories
- Sub 3-5 HRPU if you can not do HSPU

-Rest 10 minutes-

C.) EMOM for 10 minutes
Odd: 10 Back Squats
Even: 5 Front Squats
-Use a rack, one barbell and the same weight for both movements.

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