Happy Monday Squad! Get after it!
Endurance Day!
3 Rounds; 35 minutes
-2 min Row
-1 min off
-2 min Challenging Push-Ups
-1 min off
-2 min Assault Bike for Cals
-1 min of
-2 min Challenging Pull Ups
-1 min off
Score is TOTAL REPS
Strict HSPU & Bar Muscle Ups
Kipping HSPU & Chest to Bar
Asst HSPU & Pull-Ups
Push Ups & Asst Pull-Ups
Asst Push Ups and Ring Rows
Gymnastics Day! AMRAP 4 (0:00-4:00) -8 Deadlifts (weight 1) -12 Handstand Push-Ups (method 1) -16 alt. Box Step Ups 24/20 3 min rest (4:00-7:00) AMRAP 4 (7:00-11:00) -8 Deadlifts (weight 2) -12 Handst
When Coach is Talking... When coach is talking, you are not. When coach is talking, you are not moving around the room. When coach is talking, you are not putting away weights or getting out equipment
LIFTMAS TOMORROW!!!! Shoulder to Overhead Day! Push Press 3x5 -3x5 are at the SAME weight -From the floor (Clean it up) 0:00-5x30% 2:00-5x40% 4:00-5x50% 6:00-5x60% 8:00-5x70% 10:30-5x80% 13:00-5x80-85
