
Programming Preview: Week of 1/6
January 5, 2020
Member Spotlight: Dana P.
January 5, 2020
Warm Up
3 Rounds
6 Hanging Scap Retractions
6 Rev Hand Spider Lunges
6 Jump Squats
6 Squat to Bootstrappers
Prep (12 Min)
1×3 Hang Hi Pull+ 3 Hang Power Cleans (bar only)
6 Kip Swings+3 Plank to Squat
1×3 Hang Power Cleans
6 Plank to Squat+3 Plank to Squat
1×3 Hang Power Cleans
3 Toes to Bar
1×3 Hang Power Cleans
3 Burpees
Met Con
For Time (18 Min Cap)
3 Rounds of:
12 Toes to Bar
6 Hang Power Cleans 115/75, 83/53
3 Burpees
3 Rounds of:
9 Toes to Bar
6 HPC
6 Burpees
3 Rounds of:
6 Toes to Bar
6 HPC
9 Burpees
3 Rounds of:
3 Toes to Bar
6 HPC
12 Burpees
Mobility
1 Min Kneeling Forearm stretch
1 Min OH Band stretch/side
1 Min Band Trap Stretch/side