Wednesday 10.16.2019

"FITNESS"

A. Three sets of:Bulgarian Split Squats x 6-8 reps each leg @ 3011Rest 45 seconds after each legStrict Pull-ups x 4-6 reps (or Negative Only Pull-ups x 3-5 reps @51A1)Rest 45 secondsNose-to-Wall Handstand Hold x 45-60 secondsRest 45 secondsB. Complete as many rounds and reps as possible in 12 minutes of:6 Dumbbell Plank Rows (each arm)9 Dumbbell Strict Presses (perform these standing -- no dip and drive!)12 Dumbbell Box Step Ups

"PERFORMANCE"

A. Four sets of:Back Squat x 6 reps @ 30X1 tempoRest 2-3 minutes between sets*Use last week's sets (of 8 reps) as a reference, with the goal of increasing the loading by 5-10%. If you missed that session, choose weights that will make the last 2 reps of the final 2 sets very challenging at the prescribed tempo.B. Complete as many rounds and reps as possible in 12 minutes of:3 Bar Muscle-Ups6 Strict Handstand Push-ups12 Alternating Pistols

“ENDURANCE”

30/21 Calorie Assault BikeRest 2 minutesx 2-3 sets+20/15 Calorie Assault BikeRest 90 secondsx 3-5 sets+10/7 Calorie Assault BikeRest 45 secondsx 5-7 sets

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Thursday 10.17.2019

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Tuesday 10.15.2019