Monday
Focus
10mins to warm up OR Learn the "Kipping Pull Up" then practice it with - EMOM for 10 mins -
5-8-10 Kipping Pull ups
Workout
30:30:30:30 no "rest"
x 7 rounds = 14mins
Wall Ball
Burpee
Horri Pull
Rest
Core
crunch
SB Supermans
Tuesday
Focus
SA DB PUSH PRESS
5 reps each side
EMOM 8 mins. Work up to your heaviest weight with good form.
Workout
Complete AS QUICK AS U CAN
10 x hang power snatch
15 x v sit ups
10 x box jumps (fast)
THEN Rest 45 seconds and go again for 10 x rounds.
Note - Having running clock counting up to 25min cut off, people complete a round and add 45sec rest before starting round 2, do 10 rounds, each record their 10 round finish time
Core
Lying leg levers (any progression)
C's
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