Tuesday 1/17/23

OPEN GYM

Open gym is on the schedule this Sunday 9-11am. Casey will be there to go over gymnastics drill work as well as other things you would like to get better at! 

THE MOBILITY

Table Top

90/90

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THE WARM-UP

:30 Machine

Air Squats

Leg Swings

PVC Torso Rotation

Round 1: Muscle Clean, Tall Clean, Drop Clean

Round 2: Hang Cleans, Jerks

Round 3:  Cleans, Jerks

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THE STRENGTH

4 Rounds on a 2:30 Loop

Clean

Front Squat

Push Jerk

or

Split Jerk

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Then with the remaining time:

Clean

Front Squat

Push Jerk

or

Split Jerk

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THE MET-CON

10:00 DOUBLE ↑ Ladder of:

1-2-3-4-5-6-7-8-9-10

*when you finish the first round of 10, start back at 1 and work your way up again! 

Be mindful that scoring is total rounds - the second round of 1 would be considered 11 rounds for scoring purposes.

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Hang Power Clean (HPC)

Thrusters

*You will do 1 HPC, then 1 Thruster, then 2 HPC, 2 Thrusters

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LACTIC ACID FLUSH 

:60 REST

PVC SDLHP

PVC Thruster

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THE FINISHER

Row Pikes

Bicycle Crunch

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