• 20-20-20-20 of:
BB Front Rack Walking Lunge 20-20-20-20 reps unbroken (alternate)
Sali con il carico di set in set sino a fare l’ultimo set con un carico massimale.

OTM 12 min 3 x Snatch balance

"Beastmode Weigh-down" will be rescheduled for January 21st at 9am. We will meet in the community room. For the most accurate results, do not workout before body fat analysis/weigh-in.

PLEASE LOOK AT THE SCHEDULE FOR NEXT WEEK. THERE ARE SEVERAL CLASS CHANGES!!!!

5x "Bear Complex"
Complete 7 Unbroken Sets of this Complex:; 1 Power Clean; 1 Front Squat; 1 Push Press; 1 Back Squat
Vila efter behov mellan varje set

Alkulämmittely leikkiä ja mobility

Taitorata

Otm 12
5 valakyykkyä kepillä
4 t2b
3 kärrynpyörää

Loppuvenyttelyt

3RFT:
20 Calorie Row
16 Thrusters 42,5/30
20 Calorie Row
17 T2B

For time

• 50 dumbbell box step-ups
• 40 box jumps
• 30 dumbbell thrusters

♀ 20-inch box and 35-lb dumbbells
♂ 24-inch box and 50-lb dumbbells

4 rnds
20 Hollow rocks
https://vimeo.com/175042312
0:15's False Grip hold
https://vimeo.com/177415732

8 rounds for time

6 Goblet lunge (3 / leg)
6 Goblet squat
6 KB swing

Use 6/10 for kg KB for Superkids

Use 16/20kg KB for Ninjas

With a partner, "you go - I go style"

5 Clean and Jerks (100/70kg) 50/30kg
4 Clean and Jerks (110/75kg) 55/32,5kg
3 Clean and Jerks (120/80kg) 60/35kg
2 Clean and Jerks (130/85kg) 65/40kg
1 Clean and Jerk (135/85kg) 70/42,5kg