Monday 25:00 AMRAP 10 Russian KB Swings 53/35 70/44 (American KB Swings 70/53) 8 Air Squats 6 Burpees – At 0:00 complete a 403m Run (800m) – At 5:00 complete 30 Double Unders (100) (200) – At 10:00 complete a 200m Run (403m) – At 15:00 complete a 1:00 Plank […]
Monday 20:00 AMRAP Cals Any Machine Deadlifts 95/65 115/75 135/95 Sit Ups (Toes to Bar) Box Jumps Air Squats Push Ups (Beef: Handstand Push Ups) (Bison: Handstand Push Ups) RxD: 20 Reps/Movement Adv: 30 Reps/Movement Beef: 40 Reps/Movement Bison: 50 Reps/Movement Coaching Notes: – Chipper = Take breaks as needed to keep […]
Monday 20:00 Alt EMOM 1) 1:00 Max Box Jump Overs 2) 1:00 Max Push Ups (Handstand Push Ups) (Handstand Walk) 3) 1:00 Max Sit Ups (Toes to Bar) 4) 1:00 Max Russian KB Swings 53/35 70/44 70/53 5) :30 Plank Coaching Notes: – Endurance focus – There isn’t much rest in this one, […]
Monday Rounding off this strength cycle I am cutting it down to threes. The first time we did 3’s this month they were paused so you can see if you were here to do them. If you were, you can compare your scores and see if there’s a big discrepancy between the two. The finisher is a […]