Monday 1.25.21

"Seek good from within yourselves or you'll never find it."

Pre-Class:

2:00 Cardio

1:00 Front Rack Stretch

1:00 Wrist Stretches

Warm Up:

3 Rounds

25' Duck Walk

25 Lateral Hops

10 Push Ups

10 KB Sumo High Pulls

EMOM 10:

Odd: 4 Hang Power Cleans

Even: 8 Power Cleans (Touch 'n Go Only)

Rx: 135/95

100 Double Unders

21 Power Cleans (135/95)

21 Lateral Burpees

100 Double Unders

15 Power Cleans

15 Lateral Burpees

100 Double Unders

09 Power Cleans

09 Lateral Burpees

Saturday 1.23.21

"Laziness doesn't get a vote."

Warm Up:

3 Rounds

25 Kipping Swings

:30 Wrist Stretches

:30 Dorsiflexion Each Side

10 Cossack Lunges

35:00 To Complete At A 1:1 Ratio With A Partner:

5,000m Row

10 Rounds

5 Chest To Bar PullUps or 1 Rope Climb

10 Hand Release Push Ups

15 Weighted Squat Jumps (20/14)

Friday 1.22.21

"Live life on purpose."

Pre-Class:

2:00 Cardio

1:00 Seated Head Nods

1:00 Child's Pose

1:00 Samson Each Side

Warm Up:

AMRAP 7

20 Pass Throughs

10 Kettlebell Deadlifts

1 Lap Run or 200m Row

Build To A Moderate Deadlift

15:00 To Complete

55 Deadlifts (225/155)

55 Wall Balls

55 Cal Row

55 Handstand Push Ups