Julkaistu:

Ensi viikko

Ma

”Christine”

3 Rounds For Time:

  • 500/400m Row
  • 12 Deadlifts (bodyweight)
  • 21 Box Jumps (20”)

SKILL WORK:
AMRAP 3:
Max Weighted Step-ups

 

Ti

”GHD Annie”

For Time:
50-40-30-20-10

Double Unders

GHD Sit-ups

SKILL WORK
Accumulate:
25 GHD Hip Extension
20 GHD Back Extensions
15 GHD Hip & Back Extensions

 

Ke

For Time w/ a Partner:

  • 40 Box Jump Overs (30/24”)
  • 200-ft. Handstand Walk
  • 40 Barbell Lunges (185/125#)
  • 20 Muscle-ups
  • 40 Hang Power Cleans (185/125#)
  • 20 Front Squats (185/125#)
  • 40 Synchro Bar-Facing Burpees
    – One partner working, one partner resting

To

Lepo

 

Pe

AMRAP 20:

  • :30 Ring L-Sit
  • 15 Ring Push-ups
  • 30/21 Calorie Bike/ row or 400m run

 

SKILL WORK
Accumulate:
50 Archer Ring Rows
– Every break perform 10 DB bent over rows

La

SKILL WORK
Pre-Workout:
Build to a heavy set of 2 back squats

For Time:

  • 21 Back Squats (bodyweight)
  • 7 Rope Climbs (15-ft.)
  • 15 Back Squats
  • 5 Rope Climbs
  • 9 Back Squats
  • 3 Rope Climbs