For Time:
50-40-30-20-10
Feet Elevated Dips Off The Floor
Split squats Off The Chair (L+R=2)**(do all reps on one leg thenswitch)
Feet Elevated Sit-Ups (Feet on chair)
** On the Split Squats there is a 30X0 Tempo! (3 seconds down, 0sec at the bottom, explode up, 0sec. at the top, 3 sec. back down)
not for time but quality
100 Shoulder Taps (L+R=2)
3 Wall Walks or 6 pike walk outs
100 Elevated Glute Bridges
3 Wall Walks
100 Lateral Lunges (L+R=2)
3 Wall Walks
100 Shoot Throughs (use 2 chairs)
3 Wall Walks
15 rds
2 feet elevated pike push up + toe tap + shoulder tap
20 feet elevated frog pumps
don’t rush movements
For time
4 rds
100 m run
20 burpees
30 deadlifts
40 up downs
50 dubs
A. emotm for 20 minutes
evens- 10 jumping lunges(L/R=1)
odds- 20 hello dollies(perfect hollow)
B. emotm for 20 minutes
evens- :30 hip bridge hold
odds- 12(total) 2 handed alt V ups
https://www.youtube.com/watch?v=RDKt5lXJnEs
rest 5 min between
50 Single Arm Alternating thrusters
100 Double-Unders/line jumps
50 burpees
100 Double-Unders
50 Single Arm Alternating thrusters
emotm x 10
1. 14 alt db/kb/odd hang snatch
2. 10 weighted sit ups
3. 10 alt 1 arm weighted burpee to clean and press
Every 4 minutes x 10
2 wall walks
4 db power cleans (odd object)
8 push ups (hspu)
16 weighted sit ups
32 dubs (jumping jacks)
A.) For Time:
100 Burpees
*Every minute on the minute do 15 air squats
rest 5 minutes between sets
B.) For Time:
150 Air Squats
*Every minute on the minute do 5 Burpees
2 Rounds For Time:
50 Shoot Through + Dip
100 Chair Step-Up’s (L+R= 1)
you will need 2 chairs for the shoot throughs
