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JANUARY 05 2018


Friday: DL (acc) + Upper Gym EMOM + Mixed MAP (cycling, int)
A) Barbell RDL @ 30X0 tempo, 1x10-8-6, rest 2 mins b/w sets
*1 set of each rep range, each separated by 2 min rest - build each set.
B) 10 Min EMOM:
Min 1-5: 1 Burpee RMU every 30s
Min 6-10: 1 Strict HSPU every 30s
*use deficit if able (greater than last week)
+
rest 2-3 mins
+
C) 10 Min EMOM:
Min 1-5: 1 TOUGH Strict Pull Up every 20s
Min 6-10: 3 TOUGH Unbroken Kipping HSPU (weighted or deficit or both!)
+
D) 3 sets @ HARD Effort
15 cal AB (row if not enough ABs)
12 Burpees to 6” OH Reach
9 Sq Cl Thrusters @ 95/65lbs
rest 3 min b/w sets.

Earlier Event: January 4
JANUARY 04 2018
Later Event: January 6
JANUARY 06 2018