by abegayleisip | Oct 21, 2021 | Uncategorized
10.08Shoulder Press (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: Take barbell from the rig. Keep abs and glutes engaged to prevent over-extension of the low...
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 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
10.07Metcon (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 19, 2021 | Uncategorized
10.20Burpee Rounds (AMRAP – Reps)10 Rounds 1min On-1min Off Burpees20 minute total including rest. Pick a set you can do in a minute that is challenging as you will have a full minute to recover. The goal is to maintain that number over all ten...
by abegayleisip | Oct 19, 2021 | Uncategorized
10.6Metcon (5 Rounds for reps)5 Sets (Every 4:00) Rx 15 Wall Balls (20/14) 15/12 Calorie Row 9 Deadlift (225/155) Rx+ 21 Wall Balls (20/14) 15/12 Calorie Assault Bike (Same for Echo Bike) 9 Deadlift (275/185)Target time: 2:15 – 2:45 Time cap: 3 minutes Stimulus...
