feb. 1, 2022

Feb.1:

Weightlifting:

1x [ 1 Snatch + 1 Overhead Squat + 1 Hang Snatch + 1 Overhead Squat ]

Every 1:30 for 12 mins.

Start at 60% 1RM of your limiting movement and increase. This complex is similar to our last complex we hit two weeks ago. We should be able to go heavier this week as we keep progressing the weights on our complexes week in and week out.

"Pillars of Hercules"

2 rounds for time of:

11 Bar Muscle-ups

11 Devil Press, 50/35 lbs

22 Toes-to-bars

Single Arm Dumbbell Overhead Walking Lunge, 50/35 lbs, 100 ft

Time domain: 12-15 mins

Time cap: 18 mins

This workout is a challenging piece for the shoulders. Expect muscle fatigue to really hit on the 22 toes-to-bars before heading into the overhead walking lunges. You will need to pace this in the first round to hit round two with consistency.

L2: Pullups, 35/25

L1:

2 rounds for time of:

22 Ring Rows

11 Burpees

11 Dumbbell Push Press, 25/15 lbs

22 Strict Knee Raises

Single Arm Dumbbell Overhead Walking Lunge, 25/15 lbs, 100 ft

Time domain: 12-15 mins Time cap: 18 mins

• Limited Equipment Variation

2 rounds for time of:

22 Strict Pull-ups

11 Devil Press

22 V-ups

Single Arm Dumbbell Overhead Walking Lunge, 100 ft

•Bodyweight Variation

2 rounds for time of:

22 Strict Pull-ups

22 Burpees

22 V-ups

Walking Lunge, 100 ft