Friday, January 12, 2018


24:00 EMOM
Minute 1: 10/7 cal Assaut Bike
Minute 2: 7 Chest to Bar Pull Ups
Minute 3: 7 Burpee Box Jumps
Minute 4: 3 Cleans + 4 Shoulder to Shoulder with Wreck Bag (50/35)
Minute 5: 10 Toes To Bar
Minute 6: 15 Sit Ups

Tip of the Day
It isn't too often that we truly look at a work out as a great time to practice.  Today is definitely that day.  Work on your power output on the bike as you will have plenty of time to recover from pushing hard.  Work on stringing together your chest to bar, your foot work on burpee box jumps, getting comfortable with an odd object, and the difference between slow straight leg toes to bar and fast bent leg.  Whatever you need to practice today, slow down and take the time to get better.