
Friday, 1/15
January 14, 2021
Programming Preview: Week of 1/18
January 17, 2021Warm Up
3 Rounds
6 Hanging Scap Retractions
12 Mountain Climbers
6 Alt T Push Ups
12 Jumping Jacks
Skill
Bar Muscle Up
2 Rounds
5 Toes to PVC (V-Up keeping arms straight)
5 Prone PVC Dislocates
2 Rounds
3-5 Kip swings (work for maximum elevation with Straight arms)
3 Kip to Hip Bridge
3 Rounds
2-4 Box Jumping Bar Muscle Ups*
Met Con
Prep (6 minutes)
2×6 Alt DB Snatch (light)+ 60 Single Skips
2×6 Alt DB Snatch (working weight)+ 15 Double Unders
1×2-3 BMU or scaled option
Work
AMRAP 18 Minutes
3 Bar Muscle Ups
6 Alt DB Snatch (70/50)
30 Double Unders
Bar MU Scaling options:
1 BMU
6 CTB Pull Ups
6 PullUps/Jumping Pull Ups/Ring Rows
Mobility
1 Min OH Band Stretch/side
1 Min Standing Calf Stretch/side