2020-11-08 Fitness Option:AMRAP in
Fitness Option:
AMRAP in 10mins
12 Cal Bike(Echo)
15 Box Jump Overs 24”/20”
18 Goblet Squats
Rest 2 minutes
500m Row For Time
Fitness Option:
Back Squat
7-7-7
4 Rounds NOT for time
12 Goblet Pulse Squats
12 Bulgarian Split Squats (6 per side)
Back Squat 5x4
Back Squat for load:
#1: 4 reps @ 80%
#2: 4 reps @ 80%
#3: 4 reps @ 80%
#4: 4 reps @ 80%
#5: 4 reps @ 80%
Skill Piece
EMOM for 15 mins
Min1: Max Handstand slow lowers
Min2: Max Handstand Hold
Min3:Rest
Accessories
For Quality
70 Banded Face Pulls
70 Banded Lat Pull Downs
*Break Up However you like*
3 Rounds Each For Time
21 Cal Row
15 Single Arm DB Clean & Jerk
9 Lateral Burpee Over the Rower
*Rest 1minute between rounds*
Workout Intent:
Go hard every round, don’t put the DB down, full send one every movement. Aim to recover as best you can on the rest. Be okay with the pain cave.
AMRAP in 10mins
12 Cal Bike(Echo)
15 Box Jump Overs 24”/20”
18 Goblet Squats
Rest 2 minutes
500m Row For Time
Fitness Option:
Back Squat
7-7-7
4 Rounds NOT for time
12 Goblet Pulse Squats
12 Bulgarian Split Squats (6 per side)
Back Squat 5x4
Back Squat for load:
#1: 4 reps @ 80%
#2: 4 reps @ 80%
#3: 4 reps @ 80%
#4: 4 reps @ 80%
#5: 4 reps @ 80%
Skill Piece
EMOM for 15 mins
Min1: Max Handstand slow lowers
Min2: Max Handstand Hold
Min3:Rest
Accessories
For Quality
70 Banded Face Pulls
70 Banded Lat Pull Downs
*Break Up However you like*
3 Rounds Each For Time
21 Cal Row
15 Single Arm DB Clean & Jerk
9 Lateral Burpee Over the Rower
*Rest 1minute between rounds*
Workout Intent:
Go hard every round, don’t put the DB down, full send one every movement. Aim to recover as best you can on the rest. Be okay with the pain cave.
