January 28, 2023

January 28, 2023

Fitness – Sat, Jan 28

Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-44fed165-7fff-981f-81d6-6857f1cdf2be">EMOM x 8 MIN (:40 ON / :20 ON)*</span></p><p dir="ltr"><span id="docs-internal-guid-44fed165-7fff-981f-81d6-6857f1cdf2be">MIN 1: Step-Ups → Box Jumps</span></p><p dir="ltr"><span id="docs-internal-guid-44fed165-7fff-981f-81d6-6857f1cdf2be">MIN 2: S.A. KB Swings → S.A. KB Cleans (:20/:20)</span></p><p dir="ltr"><span id="docs-internal-guid-44fed165-7fff-981f-81d6-6857f1cdf2be">MIN 3: Tuck-Ups → V-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-44fed165-7fff-981f-81d6-6857f1cdf2be">MIN 4: :20 Dead Hang + :20 Active Hang → :20 Scap Pull-Ups + :20 Kip Swings</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-44fed165-7fff-981f-81d6-6857f1cdf2be">*Progress to the second movement(s) halfway through the EMOM</span></p><p><br /> </p>

Workout – All
Metcon (AMRAP – Rounds and Reps)
<p dir="ltr"><span id="docs-internal-guid-9817f62f-7fff-c895-5bff-aca3f16801e5">AMRAP x 16 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-9817f62f-7fff-c895-5bff-aca3f16801e5">6 KB Goblet Alt. Box Step-Up (53/35)|(24/20)</span></p><p dir="ltr"><span id="docs-internal-guid-9817f62f-7fff-c895-5bff-aca3f16801e5">8 Toes to Bar*</span></p><p dir="ltr"><span id="docs-internal-guid-9817f62f-7fff-c895-5bff-aca3f16801e5">6/6 Single Arm KB Push Press</span></p><p dir="ltr"><span id="docs-internal-guid-9817f62f-7fff-c895-5bff-aca3f16801e5">16 Box Jumps (24/20)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-9817f62f-7fff-c895-5bff-aca3f16801e5">*Option for Toes to ‘Something’</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-9817f62f-7fff-c895-5bff-aca3f16801e5">(Score is Rounds + Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-9817f62f-7fff-c895-5bff-aca3f16801e5">KG KB: (24/16)</span></p>

Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
<p dir="ltr"><span id="docs-internal-guid-0fba954e-7fff-1524-3bc7-0ea13833f86a">IN TEAMS OF 2…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-0fba954e-7fff-1524-3bc7-0ea13833f86a">AMRAP x 16 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-0fba954e-7fff-1524-3bc7-0ea13833f86a">6 KB Goblet Alt. Box Step-Up (53/35)|(24/20)</span></p><p dir="ltr"><span id="docs-internal-guid-0fba954e-7fff-1524-3bc7-0ea13833f86a">8 Toes to Bar*</span></p><p dir="ltr"><span id="docs-internal-guid-0fba954e-7fff-1524-3bc7-0ea13833f86a">6/6 Single Arm KB Push Press</span></p><p dir="ltr"><span id="docs-internal-guid-0fba954e-7fff-1524-3bc7-0ea13833f86a">16 Box Jumps (24/20)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-0fba954e-7fff-1524-3bc7-0ea13833f86a">*Option for Toes to ‘Something’</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-0fba954e-7fff-1524-3bc7-0ea13833f86a">(Score is Rounds + Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-0fba954e-7fff-1524-3bc7-0ea13833f86a">KG KB: (24/16)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-0fba954e-7fff-1524-3bc7-0ea13833f86a">*P1 starts the AMRAP, once they reach the Box Jumps…P2 can start the ARMAP. P2 Chases P1 the entire workout but can not pass them.</span></p>

Finisher
Metcon
<p dir="ltr"><span id="docs-internal-guid-746ae0f8-7fff-75e8-f942-f81ae1e0d32a">3 SETS</span></p><p dir="ltr"><span id="docs-internal-guid-746ae0f8-7fff-75e8-f942-f81ae1e0d32a">40 Alt. KB Flutter Kicks</span></p><p dir="ltr"><span id="docs-internal-guid-746ae0f8-7fff-75e8-f942-f81ae1e0d32a">20 KB Horn Curls</span></p><p dir="ltr"><span id="docs-internal-guid-746ae0f8-7fff-75e8-f942-f81ae1e0d32a">20 KB Upright Rows</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-746ae0f8-7fff-75e8-f942-f81ae1e0d32a">-Rest As Needed b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-746ae0f8-7fff-75e8-f942-f81ae1e0d32a">(No Measure)</span></p>

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