Search

Friday, May 1, 2020


Warm Up

5 Rounds of

200m Run

10 Pass Throughs with PVC or Broomstick

20 Glute Bridges

10 Good Mornings with PVC or Broomstick

Metcon

“HSE”

AMRAP in 15 Minutes:

From 0:00 – 6:00, AMRAP of:

20 Air Squats

19 Burpees

*Push hard on Air Squats hitting being sure to hit proper depth and movement standards. Push burpees as hard as you can and try not to break for either.

3 minutes of Rest

Then from 9:00 – 15:00, AMRAP of

24 Sit-ups

7 Pushups

*Push hard on Sit-ups. Push up reps should be manageable to go UB throughout.

*The rep scheme signifies:

20/19 for the year

24/7 represents the amazing around the clock care healthcare workers provide

12 minutes of work to represent the minimum number of hours worked each day

Accessory Work

4 rounds: 10 Bulgarian Split Squats (R/L) 5 Wall Walks 10 DB Single Arm Bent Over Rows (R/L) – could be anything for weight 1:00 Wall Sit Hold (hands up)


Stretch Sesh!

10 Alt Scorpion Stretches (Total) 2:00 Seal Stretch 2:00 Child's Pose 10 Alt Scorpion Stretches (Total)

11 views0 comments

Recent Posts

See All

Friday, August 14, 2020

Front Squat  10 x 2 every 2minutes  12 Minute amrap 2 Rounds  6 BFB 3 squat cleans 135/95 2 Rounds 6 BFB 3 squat cleans 185/105 2 Rounds 6 BFB 3 Squat cleans 205/125 2 Rounds 6 BFB 3 Squat cleans 225

Thursday, August 13, 2020

Shoulder press every 2minutes 10 x 2 For Time: 50 Dubs 27 STO 95/65 27 TTB 50 Dubs 21 STO 115/80 21 TTB 50 Dubs 15 STO 135/95 15 TTB 50 Dubs 9 STO 155/105 9 TTB