Imported item 243

By
November 6, 2020

Monday
Warmup
2 Minute Bike
2 Minute Row
Then:
10 Reps of each of the movements in the workout

2-Part workout
Part 1 - 15 minute Time Cap (100 Points)
For Time:
50 Single Dumbbell Box Step-ups
50 Single Dumbbell Shoulder to Overhead
50 Single Dumbbell Alternating Power Snatches
50 Double Dumbbell Reverse Lunges
50 Double Dumbbell Deadlifts
50 Double Dumbbell SquatsWeights =
Tier 1: 35/20
Tier 2 and 3: 50/35At the 15 minute mark begin Part 2:Part 2 (50 Points)
5 AMRAP
Tier 1:
15 Knees to 90
15 American KB Swings 53/35Tier 2:
15 Toes 2 Bar
5 C2B Pull-upsTier 3:
15 Toes 2 Bar
5 Bar Muscle Ups

Tuesday
Warmup
500 Meter Row
10 Single Leg Glute Bridges (Each Side) 
10 Good Mornings
10 Glute Bridges
10 Romanian Deadlifts
10 Glute Bridge Walkouts
5 Pausing Back Squats (2 Seconds in Bottom)

SWOD
Back Squats
5 Reps every 90 Seconds
Build to a heavy 5-rep

WOD
21-15-9
Power Cleans 135/95
Bar Facing Burpees

Directly into...
Complex Run or 1000 meter row (Depending on weather)

Wednesday
Warmup
20 Single Unders
7 Cal Bike
30 Second Down Dog
20 Single Unders
7 Cal Bike
30 Second Front Plank
20 High Single Unders
7 Cal Bike
10 Inchworm to Push-ups
Then w/barbell:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

SWOD
AMRAP 10
250 M Row
25' Handstand Walk
5 Bar Muscle Ups
25' Handstand Walk

WOD
AMRAP 15:
60 Double Unders
20/15 Calorie Assault Bike
15 Deadlifts (225/155)

Thursday
Warmup
Banded mobility and Pull-up prep.

WOD
AMRAP 5:
5 Strict Pull-ups
10 Push-ups
15 Air Squats

Rest 1 Minute

AMRAP 5:
5 Pull-ups
10 Push-ups
15 Air Squats

Rest 1 Minute

AMRAP 5:
5 Chest to Bar Pull-ups
10 Push-ups
15 Air Squats

Rest 1 Minute

AMRAP 5
5 Bar muscle ups
10 Push-ups
15 Air Squats

Friday
Final Lockdown WOD to be announced Thursday night. FNL!

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