GMCF Workout - Wednesday, January 7th 2015

Movement Prep:
Alternating tabata intervals of:

Warm-up:
Repeat the following cycle for 12 min:

  • 12 KB around the world (6 reps each direction)
  • 12 Standing Teapot w/ KB (6 reps each side)
  • 6 Goblet squat w/ 3 second pause
  • 12 Alternating plank reaches (6 each side, alternating)
  • 6 Spiderman Steps (3 each side, alternating)
  • 12 Single leg deadlift (6 left, then 6 right)
  • 6 single arm KB push press (3 left, then 3 right)

Strength:
5-5-5-5-5 Push Jerk

Skill:
KB Snatch

Workout:
10 Min AMRAP

  • 6 Burpee Pull-ups
  • 6 Left Arm KB Snatches (24/16)
  • 6 Right Arm KB Snatches (24/16)