1/16/15 “Brick House”

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Mobility:  Hip Mobility.


Skill Practice Warm Up:  None.


Workout:  Back or Box Squats

5 – 5 – 5 – 5 – 5 (5 sets of 5 reps “Strong Effort,” increasing weight each set)

Superset: ‘Perfect’ ring push ups or ring dips

Metabolic Conditioning Workout: “Brick House”

6 min AMRAP

8 high box jumps (A: 30in, I*: 24in, N: 20in)

10 toes to bar (Novice: 10 abmat sit ups)

30’ forward bear crawl / 30’ backwards bear crawl

Scaling Guide:  3 – 7 rounds

*Women’s “As Prescribed” weights and reps (Rx)

Compare To:  2013 – 05 – 08


 Cash-out: 1 min kipping pull ups, 1 min 30′ shuttle run (two hand touch), 2 rounds.

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