Strength/Skill
E2MOM x 12 MINUTES
MIN 1 & 2 - 3/3 Turkish Get-Up*
MIN 3 & 4 - Muscle-Up Practice/Attempts or Double Under Practice/Attempts

*Light & Controlled, Both Up and Back Down to the Ground.
**Skill is designed to focus on MU but athletes can also work on their DU in this period.

10/31/2019 - WOD A


Workout
RECOVERY WORKOUT
AMRAP x 16 MINUTES*
400m Run (or 2:00 any Mono Mov't)
30 Air Squats
30 Sit-Ups
400m Run (or 2:00 any Mono Mov't)
30 KB Swing (53/35)|(35/26)
30 Plate Hops
400m Run (or 2:00 any Mono Mov't)
30 Slam Ball (20/15)|(15/10)
30 Lunges

*At a Moderate & Smooth Pace Throughout


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Workout
2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds

STATION 1
1:00 Max DB Thruster
1:00 Max Sit-ups
1:00 Walking Lunge

STATION 2
2:00 Max Plank
1:00 Rest

STATION 3
2:00 Recovery Pedal on Bike
1:00 Rest


10/31/2019 - Boot camp


Workout
EMOM x 15 MINUTES
MIN 1 - 15 Kettlebell Swing
MIN 2 - 12/10 Cal. Bike
MIN 3 - 9 KB Goblet Squats
OPTIONAL FINISHER
2-3 SETS
10 Skull Crushers
20 Alt. V-Ups
10 Bicep Curls


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