Friday January 11, 2019

Friday January 11, 2019

Events & Announcements
New BK45 Class Time at 8:15am M-F


Workout of the Day

Warm Up
EMOM (20s On/10s Off)
Min 1: Hollow Hold / Arch Hold
Min 2: Single DB Front Squat (L) / Single DB Front Squat (R)
Min 3: DB Sumo DL (L) / DB Sumo DL (R)
Min 4: Hollow Ups/Arch Ups
Min 5: Box Step Up (L) / Box Step Up (R)
Min 6: DB Russian Swing (L) / DB Russian Swing (R)
Min 7: V-Ups / Arch Ups
Min 8: SA DB Front Rack Step Ups (L) / SA Front Rack Step Ups (R)
Min 9: DB Snatch (L) / DB Snatch (R)

Skills & Drills
Bar Muscle Up
Movement Prep
10 Scap Pull-Ups
3-5 Strict Pull Ups
8 Kipping Swings
6 Big Kips
4 Chest ot Bar Pull Ups
2 Hips to Bar
1 Bar Muscle Ups

Movement Substitutions
Scale Reps
Banded BMU
Burpee Pull-Up

Workout Prep
10 Alt DB Snatch
6 Single DB Front Rack Step-Ups
1 Bar Muscle Up
6 Single DB Front Rack Step-Up
10 Alt DB Snatch

Training
For Time (15 Min Cap)
50 Alt.DB Snatch (50/35)
30 Single DB Front Rack Box Step-Ups (24/20)
20 Bar Muscle-Ups
30 Single DB Front Rack Box Step-Ups (24/20)
50 Alt. DB Snatch