190201

Dynamic Group Warm-Up


Skill: Bar Muscle-Up Technique
Skill: Review Open Standards

Workout of the Day for Friday, February 1st, 2019:
“16.3”

7 minutes of:
10 power snatches 75/55-lb
3 bar muscle-ups*

*Progressions:
6 Strict Pull-Up + 6 Strict Dips
9 Kipping Pull-Up + 6 Strict Dips

“After Party”
Backsquat Complex:
1 Pause Squat, 3 sec. pause +
1 & 1/4 Squat +
1 Squat

*10 Rounds, Build Each Set

Sweat Sessions Workout for Friday, February 1st, 2019:
Mobility:
Couch Stretch (2 min/side)
Pigeon (2 min/side)
Bent Leg hamstring Pulses (2 min/side)

Skill: Medball Clean

3 Rounds, 1 Min on/1 Min Off, alt:
• MedBall Deadlift
• MedBall Front Squat
• MedBall Clean

30 Min AMRAP:
3-6-9-12-15-18-21-24…
WallBall
Cal Bike/Row/Ski
V-Up
Ring Row