Friday 9.11.20

STRENGTH

EMOM 15:00
1-3 Power Cleans

Notes:
Start the EMOM with doubles or triples and gradually move to heavier weights and singles.

Metcon

AMRAP 12:00
6 Kipping Pull-Ups
12 Kettlebell Swings
18 Anchored Sit-Ups

Notes:
PULL: 6 Kipping/3-6 strict/6 Banded/6 Self Assisted/8 Jumping Pull-Ups
KB: Heavy swing, face height
SIT: Keep hands on opposite shoulder

Warm-Up

2-3 Rounds:
6 Prone Snow Angels
12 Alt Reverse Lunges
12 Quadruped Shoulder Taps
6 Hand – Release Push Ups

Strength

A1. Pistols (or RFE Split Squat)
3 x 5 – 15 Reps Each
A2. Handstand Push Ups (or SA Press/PP)
3 x 5 – 15 Reps

MetCon

EMOM x 16:00 (4 Rounds)
A. 16 Alt NP Renegade Rows
B. 16 Sit Ups
C. :40 Low Box Runners
D. :20ea Side Plank

Warm-Up

3 Rounds:
6e Stationary Lateral Lunges
6e Single Arm High Pulls
6 Tall Plank to Low Plank

Strength

4-5 sets each of:
1) 6-8e Single Arm Sumo Deadlifts
2) 6-8e Turkish Sit Ups

*Rest about :30-1:00 between exercises

Interval Conditioning Circuit

5 Rounds of 30s Work / 30s Rest
1) Sit Ups
2) Squats
3) Jumping Janes

Rotating through the work stations, aim to work at a challenging pace on each station.