January 4, 2016


EMOM for 10 Minutes

[Odd] Double Unders
[Even] :30 Seconds of Hollow Rocks

Complete as many double unders as possible during the odd minutes of our skill work today.  If you are still working on this movement practice completing unbroken sets or work on alternating between some single unders and double unders.  If you are brand new to jumping rope stick to single unders for now. Rest as much as you need to perform quality reps.  On the even minutes work perform hollow rocks. Scale these first by attempting decreasing the time you spend on the movement if you can hold the position.


EMOM for 10 Minutes
[odd] Thrusters 95/65 lbs
[even] Rest

Workout notes: This workout is an interval style workout where you will be working for an entire minute and resting an equal amount.  You will score this workout by your total reps completed across all 5 minutes of work.  The thruster takes a good deal of strength as well as conditioning and for that reason you most likely will not be able to hold the same set sizes as you get fatigued so for this workout make an attempt to get as man reps as you can in each round and break the work into smaller sets as you get fatigued.

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