by abegayleisip | Oct 21, 2021 | Uncategorized
10.8Metcon (2 Rounds for reps)2 Sets 500/400m Row 100 Double Unders 20 Kettlebell Swings (1.5/1) 15 Burpee Pull-Ups 20 Kettlebell Swings (1.5/1) 100 Double Unders 500/400m Row -rest 5 Minutes b/t sets-Target time each set: 9-11 minutes Time cap each set: 12 minutes...
by abegayleisip | Oct 20, 2021 | Uncategorized
10.07Metcon (Time)For Time: 24/20 cal assault bike 1 round of DT (155/105) 20/16 cal assault bike 1 round of DT (155/105) 16/12 cal assault bike 1 round of DT (155/105) 12/9 cal assault bike 1 round of DT (155/105) 9/6 cal assault bike 1 round of DT (155/105) *1 round...
by abegayleisip | Oct 20, 2021 | Uncategorized
10.7Snatch (EMOM x10 )Perform 10 singles within 70-80% of 1RM SnatchMetcon (Time)For Time 4 Rounds 400m Run 100ft Single Dumbbell Lunge Rx (35/25) R+(50/35)Target time: 16-18 minutes Time cap: 20 minutes Stimulus is moderate intensity with strategic pacing throughout...
by abegayleisip | Oct 20, 2021 | Uncategorized
10.21Row Sprints (10 Rounds for reps)10 Rounds 1min On-1min Off Row SprintsTry for max effort and to maintain the same distance from minute one to the last minute. 20 minutes total with the rest included.
by abegayleisip | Oct 19, 2021 | Uncategorized
10.06Back Squat (7 sets: 7 reps)*Build to a moderate weight and stay the same across all sets. Attempt to add a small increase from previous week’s loading. -Focus: High bar position. Controlled speed down and up. Stop just before full lockout at the top of each...
