041723-042123
Monday
Outer Banks
20min AMRAP
14/10 Cal Ski
16 Push Ups
6 Deadlifts 185/125
12 Pull Ups
1min Reat
Fitness:
DB(2) Deadlifts
DB(2) Bent Over Rows
Rx+:
8 Strict HSPU
225/155
12 C2B
Case of the Core
6min TABATA
-Flutter Kicks
-Side Plank Dip R
-Scissor Kicks
-Side Plank Dip L
Â
Tuesday
Back Squat
Volume Focus
2 x 10 @60% 2 x 8 @65% 2 x 6 @ 70-75%
Again with the Leg WRK?!
12min AMRAP
200m Run
50ft Walking Lunge (weight optional)
15 TTB
10 DB Thrusters
Â
Wednesday
Gymnastics Flow
12min EMOM
1) 6-12 Rig/Box Dips
2) 50ft HSW
3) 12/10 Cal Bike
Fitness:
:30 HS/Plate OH hold
Rx+:
2-4 RMU
Fri-nes-Day
8min AMRAP
5 Hang Snatches 95/65
8 Lat Burpees Over Bar
30 Double Unders
Fitness:
5 Hang DB(2) Snatch
8 Lat Burpees over DB
60 Single Unders
Rx+:
135/95
60 Double Unders
Â
Thursday
For Time W/Partner
100 Cal Row
100 Wall Balls
30 Sand Bag to Shoulder 100/70
100 Cal Ski
Â
Comments