2020-10-19 Fitness Option:AMRAP in
Fitness Option:
AMRAP in 16min
14 Single Arm DB Push Press (7 per side)
12 V-Ups
14 Single Arm DB Overhead stationary Lunges
*Will also do the Complex*
Finisher:
3 sets of:
8 DB side raises
8 Front Raises
*perform as a superset, rest as needed between sets*
Split Jerk
2-2-2-2-2
Every 2 minutes for 6 rounds
3 Push Jerks
1 Split Jerk (2 second pause in catch for SJ)
At 70% to 80% of your 1RM PJ
8 Rounds For Time
12 Cal Ski
2-5 Ring Muscle Ups
Rest 3 minutes
For Time
20-15-10-5
Elevated Ring Row
GHD sit-ups
Intent: Working on lat and pulling endurance
Accessories
50 seconds on 10 seconds off
-Max Crunches
-Max Turtles
-Max Candlestick
-Max Flutters in a hollow
Skill Piece:
EMOM for 15 mins
Min1: Max Handstand slow lowers
Min2: Max Handstand Hold
Min3:Rest
AMRAP in 16min
14 Single Arm DB Push Press (7 per side)
12 V-Ups
14 Single Arm DB Overhead stationary Lunges
*Will also do the Complex*
Finisher:
3 sets of:
8 DB side raises
8 Front Raises
*perform as a superset, rest as needed between sets*
Split Jerk
2-2-2-2-2
Every 2 minutes for 6 rounds
3 Push Jerks
1 Split Jerk (2 second pause in catch for SJ)
At 70% to 80% of your 1RM PJ
8 Rounds For Time
12 Cal Ski
2-5 Ring Muscle Ups
Rest 3 minutes
For Time
20-15-10-5
Elevated Ring Row
GHD sit-ups
Intent: Working on lat and pulling endurance
Accessories
50 seconds on 10 seconds off
-Max Crunches
-Max Turtles
-Max Candlestick
-Max Flutters in a hollow
Skill Piece:
EMOM for 15 mins
Min1: Max Handstand slow lowers
Min2: Max Handstand Hold
Min3:Rest
