NEW YEAR NEW CYCLE

TRAMUP
Row 500 Meters
10 arm circles FWD. 10 BACK
10 Strict Pull Ups or ring rows
10 Russian KB Swings, light
20 Air Squats
10 Samson Lunges
10 Strict Toes to Bar
20 Butterfly Sit Ups
20 Push Ups

MOVE WITH INTEGRITY

2020 MUSICK!
Challenge of the Week 1.6.20 (AMRAP – Reps)
Two minutes max Strict Push Ups.

Rules:
– body must move as a unit (no squirming, worming or low hips)
-start in a push up plank, touch chest to ground, return to the top of a plank
-reps start from and finish at the top of a plank. no starting reps from the bottom.
-take as many breaks as you need
-Once two minutes expires, you are done.
-modify with bench, box, etc
-RX is ALL good reps, counted by a judge or video taped and posted to the FB athlete forum

Sumo Deadlift (12-12-12-12-12)
Alternating EMOM 15
Min 1: 12 Sumo Deadlifts, 1121 tempo
Min 2: 2 less than max reps strict pull up
Min 3: Complete rest – catch up with your neighbor
Metcon (2 Rounds for reps)
With a partner:

12 Minutes Continuous Clock:
Alternating EMOM:
Partner A: Max Calorie Row
Partner B: Max Burpees

Switch off every minute.

2 Scores: total calories
and total burpees.

Obviously you’ll need to communicate with your partner on how many burpees you’re getting each round.