011524-011924Monday You Pick 'Em EMOM 30Minute 1: Burpee Box Jump Over x 8Minute 2: Toe to Bar x 10Minute 3: Double Under x 45Minute 4: Push Up x 15Minute 5: Calorie Row x 14/10Minute 6: Pull Up x 10 Rx +Minute 1: Burpee Box Jump Over x 12Minute 2: Toe to Bar x 15Minute 3: Double Under x 65Minute 4: Strict Hand Stand Push Up x 12/9Minute 5: Calorie Row x 20/15Minute 6: Ring Muscle Up x 6/4 TuesdayClean-a-Thon! EMOM 23Minutes 1-5:2 Power Clean - 70-85%-Min 6 REST/Change Weight-Minutes 7-11:2 Push Jerk - 75%-Min 12 REST/Change Weight-Minutes 13-17:2 Squat Clean - 60-75%-Min 18 REST/Change Weight-Minutes 19-23:1 Clean & Jerk - build as desired Wednesday The ReplacementEvery 4min x 510 Burpee to 6inch Target16 Goblet Squat 53/3510 40ft Shuttle Run (20ft Down and Back) Fitness:10 Burpee20 Air Squat RX+:70/53Midline Smash (Checkmark)3 Steady Rounds30 Banded Pull Over w/ Alt DeadBug Legs20 Banded Good Mornings10 Leg Lifts ThursdaySitting Squirrel 3 Rounds with a Partner40/34 Calorie Row120 Double Unders (200 Single Unders)30 AbMat Sit Up -rest 4 minutes- 3 Rounds with a Partner40/34 Calorie Ski30 Air Squat5-4-3 Rope Climb 32min Cap Fitness:34/28 Cal Machine10-8-6 Supine to Stand OR 15-12-9 DB(2) Bent Over Row RX+:Wall Ball 30/20 Friday Power Snatch EMOM 10:Building from roughly 60% to a tough single for the dayFitness:EMOM 1014 Alt. DB SnatchOrange Lemons (AMRAP - Rounds and Reps)AMRAP 73 Power Snatch 115/806 Pogo Burpee9 Deadlift6 Pogo Burpee Fitness:6 DB Snatch (Floor or Hang)12 DB Deadlift RX+:155/105
Monday You Pick 'Em EMOM 30Minute 1: Burpee Box Jump Over x 8Minute 2: Toe to Bar x 10Minute 3: Double Under x 45Minute 4: Push Up x 15Minute 5: Calorie Row x 14/10Minute 6: Pull Up x 10 Rx +Minute 1: Burpee Box Jump Over x 12Minute 2: Toe to Bar x 15Minute 3: Double Under x 65Minute 4: Strict Hand Stand Push Up x 12/9Minute 5: Calorie Row x 20/15Minute 6: Ring Muscle Up x 6/4 TuesdayClean-a-Thon! EMOM 23Minutes 1-5:2 Power Clean - 70-85%-Min 6 REST/Change Weight-Minutes 7-11:2 Push Jerk - 75%-Min 12 REST/Change Weight-Minutes 13-17:2 Squat Clean - 60-75%-Min 18 REST/Change Weight-Minutes 19-23:1 Clean & Jerk - build as desired Wednesday The ReplacementEvery 4min x 510 Burpee to 6inch Target16 Goblet Squat 53/3510 40ft Shuttle Run (20ft Down and Back) Fitness:10 Burpee20 Air Squat RX+:70/53Midline Smash (Checkmark)3 Steady Rounds30 Banded Pull Over w/ Alt DeadBug Legs20 Banded Good Mornings10 Leg Lifts ThursdaySitting Squirrel 3 Rounds with a Partner40/34 Calorie Row120 Double Unders (200 Single Unders)30 AbMat Sit Up -rest 4 minutes- 3 Rounds with a Partner40/34 Calorie Ski30 Air Squat5-4-3 Rope Climb 32min Cap Fitness:34/28 Cal Machine10-8-6 Supine to Stand OR 15-12-9 DB(2) Bent Over Row RX+:Wall Ball 30/20 Friday Power Snatch EMOM 10:Building from roughly 60% to a tough single for the dayFitness:EMOM 1014 Alt. DB SnatchOrange Lemons (AMRAP - Rounds and Reps)AMRAP 73 Power Snatch 115/806 Pogo Burpee9 Deadlift6 Pogo Burpee Fitness:6 DB Snatch (Floor or Hang)12 DB Deadlift RX+:155/105
コメント