Monday 2.1.21


1) Spiderman Lunge 5 each

2) Upper-back Triset:

3 Rounds of:

10 Over + Back

10 Banded Facepull-aparts

10 Banded Pull-aparts

3) 3:00 Double Under Practice


Close Grip Floor Press



– Goal: Heavy 2+ (AMRAP) set 

– goal of this is to perform 2-5 reps with a heavy load for the 2+ set. This doesn’t have to be a 2RM either.


Elbow Out Landmine Row

3 x 8-10 each. 



EMOM 16 

Minute 1: 30s Max Double Unders

Minute 2: 30s Max Double KB Snatch (35/20)

Minute 3: 30s Max T2B

Minute 4: 30s Max Burpees

– Goal: 30s of hard-effort but sustainable work. Keep rep counts consistent for all 4 rounds.

– Score is the number of T2B or Hanging Knee raises each round. (4 scores).

Rx+: (45s/35)

Essentials: Single Unders, Double DB Snatch, Hanging Knee Raises, No Push Up Burpee