Monday, November 27, 2023
Strength 10 Strict Shoulder Press 15 Payloff Press 20 knee to nose holds 5x 12 min AMRAP 20 stepups 15 jumping pullups 200m
Strength 10 Strict Shoulder Press 15 Payloff Press 20 knee to nose holds 5x 12 min AMRAP 20 stepups 15 jumping pullups 200m
Workout 30 min AMRAP 50 Step Ups 30 Hang DB Snatches 60 sec plank 200m DB walk
Partner Workout: Partner 1: Row 300meters Partner 2: KBS Trade so each partner gets to each movement twice. Partner 1: Row 300meters Partner 2: Plank Trade so each partner gets to each movement twice. Partner 1: Row 300meters Partner 2: Push Press Trade so each partner gets to each movement twice. Partner 1: Row 300meters Partner [...]
Strength: 12 RDL + Lunge per leg 20 Sumo Deadlifts 1 min hollow hold 4x Metcon: 45 sec pushups 15 sec rest 45 sec situps 15 sec rest 45 sec air squats 15 sec rest Run 300m Rest until the 5 min mark 3x
Strength Day 30 second plank 20 situps 5x 10 Pullups 10 heavy shoulder press 5x 10 Heavy Squats 20 hip thrusts weighted
5 Burpees 10 Situps 15 Squats 10 rounds Then 800 meters 2x 30 min time cap
Strength: 15 rows per side pushups to failure 4x Metcon: 30 sec on/30 off In and out DL taps Situps Mt. Climbers Supermans Box Jumps Penguins
Strength: Ab Circuit Metcon: 25 SDHP 25 Shoulder Press 200m 20, 15, 10, 5
Strength: to failure Seated tricep extensions 20 supine bench flyes to failure barbell curls 20 band pull aparts 3x Metcon: 400m 20 slam balls 20 KBS 30 sec plank 14 min AMRAP
Strength: 12 RDL's R 12 RDL's L 12 KB Cleans 12 Feet elevated hip thrusts 4x Workout: Tabata: Burpees Opposite Toe Touches Jumping Pullups Side Bends