Tuesday January 16th

8:00 minute EMOM, Alternating Movements
Minute 1: 12/9 Calorie Row
Minute 2: 20/20 second Samson Stretch
Minute 3: 8 Scapular Pull-Ups + 8 Bar Kip Swings
Minute 4: 10 Med Ball Cleans + 10 Med Ball slams

Skills and Progression
Toe to Bar Technique and Efficiency
-Kip Swing, Hollow to Arch positions
-Strict Knee Raises to maximum height with active lat position
-Kipping Knee to Chest
-Alternating Toes to Target
-Kipping Toes to Target
-Alternating Toe to Bar
-Toe to Bar
****This is the progression we like to go through and a way for athletes to hit each level and keep working up until they reach their correct scaling modification for the day.*****

For Time:
15 Toes to Bar
90 Double Unders
15 Toes to Bar
60 Wall Balls (10/9ft)
15 Toes to Bar
45/36 Calorie Row
15 Toes to Bar
30 Dumbbell Facing Burpees
15 Toes to Bar
15 Devils Press
Dumbbells: 50/35
Wallball: 20/14lb

Goal Time: 18:00-23:00 minutes
Time Cap: 25:00 minutes
Primary Objective: Complete under the Cap
Secondary Objective: Keep each round on toes to bar to under 3 sets, ideally 1-2


This workout is all about pacing and understanding yourself when it comes to the
pace you need to set out at during the Toe to Bar. We are looking to maintain big
sets here and consistent sets. Each movement that comes between the sets of Toe
to Bar should be tackled with the goal of maintaining small manageable sets with
small rest periods between to allow for consistency throughout the entire shipper.
The row sandwiched in here today should be tackled at around 70-75% as it will pay
off more to push the Burpees and Devils Press coming later down the line.

*scaling options
-Lower the toes to bar to 10 reps or do 15 of one of the progressions we practiced.
-lowering the weight on anything is a good scaling option
-burpees NOT over your dumbell is a scaling option