Saturday

May 23, 2020

Warm Up:

2 rounds
10 cossacks (5L/5R)
10 90/90 (5 per side) video
10 Wide Push ups

10 shoulder width push ups with alternate shoulder taps

 

then:

 

10 min EMOM:
1st- 6/arm DB Glute bridge bench press @30x1 
2nd - 6/arm DB or KB Bent over row @30x1
*if they have two KBs or DB’s do both arms at once x 10 reps 
+
5 rounds:
10 sec Hollow body hold
10 sec rest
10 sec Hollow rock
10 sec rest
10 Tuck ups
Rest 30 sec
+
For time:
21-15-9
KBS 
Thruster with 1 KB

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Friday, May 22, 2020

May 22, 2020

 

Warm-up

50s on 10s off
Scap Push Ups
Bulgarian SS left
Bulgarian SS right
Plank ups
Side Hip raises Left
Side Hip Raises Right
Step Ups or Box Jumps

 

EMOM x20
- 10 TGU Sit Ups R
- 10 TGU Sit ups L
- 15 Sumo Deadlift High Pulls
- 15 Push Ups

 

then:

 

Every 4 minutes
Run 1 minute in, 1 minute out
40 Lateral Plate Hops, or 40 Mountain Climbers

 

*In the Remaining Time
AMRAP Object Swings
until you reach 100



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Thursday, May 21, 2020

May 21, 2020

Warm up :

15 air squats

Rest 20 sec

15/side fire hydrants (video)

Rest 20 sec

10 Seated cuban press controlled

Rest 20 sec

x 2

 

Then:

 

A1. Barbell or DB strict press @11x1, 5 reps x 4 sets

Rest as needed

A2. Barbell or DB bent over row @30x1, 10 reps x 4 sets

Rest as needed

+

5 sets for time:

12 DB Power cleans

9 DB Front squats

50 double unders or jumping jacks

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