by abegayleisip | Dec 8, 2022 | Uncategorized
Week 5 Day 5Partner Friday (AMRAP – Reps)20 Min AMRAP:2 Rounds of14 Clean and Jerks 95/6510 Handstand Push Ups2 Rounds of10 Clean and Jerks 135/958 Hand Stand Push Ups2 Rounds of6 Clean and Jerks 155/1156 Hand Stand Push Ups2 Rounds of2 Clean and Jerks 185/1254...
by abegayleisip | Dec 7, 2022 | Uncategorized
Week 5 Day 4Bulgarian Split Squat (4×8)Going for 4 sets as heavy as possible. Athlete should not be flying through these. Controlled 2121 tempo and weight should feel difficult.FBB (Checkmark)3 Rounds for Quality10 Banded Hamstring Curls- Rest 3010 Back Squats at...
by abegayleisip | Dec 6, 2022 | Uncategorized
Week 5 Day 3Split Jerk (Spend 15 Minutes drilling split jerk 5 Minutes of instruction 10 Minutes to find heavy single)Metcon (4 Rounds for reps)2:30 on 2:30 Off x 410 Burpees16 Lunges in Place Dbl DB Front RackAMRAP Cals on Bike in the remaining time.RX+: 50/35Rx:...
by abegayleisip | Dec 5, 2022 | Uncategorized
Week 5 Day 2Pull-ups (8 Min EMOM Adv: 5-8 Reps per min Int: 3-6 Reps per Min Beg: 3-6 Banded)Fight Gone Bad (3 Rounds for reps)3 Rounds For Total Reps in 17 minutes. 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps...
by abegayleisip | Dec 4, 2022 | Uncategorized
Week 5 Day 1Back Squat (4×2 @ 75-85% 31×5)This should feel heavy.Metcon (AMRAP – Rounds and Reps)AMRAP 1010 Alternating DB Snatch10 Ab Mat Sit Up10 BBJORx: 50/35 24/20S: 35/25 20/platesBBJO are to be box facing not lateral.
by abegayleisip | Dec 2, 2022 | Uncategorized
ValitusFit – Sat, Dec 3The At Home Mash (Time)1 round of complexStraight into:6-9-12-9-6Burpee over ObjectObject SquatObject Bent Over Row3 minute rest into:1 round of complexStraight into 4 rounds of:20 Sit-ups4 Wall Walks3 minutes rest into:1 round of...
