Sep 3, 20191 min readTuesday 9/3Skill Practice Kipping Pull Ups/ Bar Muscle UpConditioning "Big Bird"AMRAP 18: 20 Dumbbell Snatches (50/35) 15/12 Calorie Row Rx+ Assault Bike 20 Single Dumbbell Box Step-Ups (24/20) 9 Bar Muscle-ups81 viewsPost not marked as liked
Skill Practice Kipping Pull Ups/ Bar Muscle UpConditioning "Big Bird"AMRAP 18: 20 Dumbbell Snatches (50/35) 15/12 Calorie Row Rx+ Assault Bike 20 Single Dumbbell Box Step-Ups (24/20) 9 Bar Muscle-ups
Friday 3/05Strength: “WHOOPie Goldberg” (12:00 Time Cap on Each) 3 rounds 30/22 Calorie Row 30 Dumbbell Bench RX 35/25, RX+(50s/35s) or Push-Ups 3 Minute Rest 3 rounds 35 Abmat Sit-Ups 30 Kettle Bell Swings (5
Thursday 3/04Accessory: 3 Rounds 30-sec plank (elbows) 30 sec side plank (left/right) 20 Russian Twist (each side) 10 Barbell Rollouts (very tough movement, scale, or change as needed) Conditioning: “WHOOPee cushi
Wednesday 3/03Strength: Squat Cleans: - 2x3 reps @ 75-80% 1RM Clean - 3x3 reps @ 80-85% 1RM Clean *complete in singles* Conditioning: “WHOOP there it is” REGIONALS 16.3 104 Wall Ball Shots (20/14 lb) 52 Pull-Ups Ti