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TUESDAY 20201215

Warm-up

200M Jog
10 Sumo Inch Worms
10 Air Squats w/Pause
10 Spiderman Stretch w/Reach
Calf Stretch
Supine Twist Stretch

2 Rounds:
5 Plank Walk-out to Push-up
5 Kip Swings
5 Knee Raises


Strength and Skill

Every 3:00 for 15:00 (5 Sets):
3-6 Strict Pull-ups (Or Negative Pull-ups)
Rest :45
8-12 Single Arm Dumbbell Row w/Pause At Top (Per Arm)*

* Use a bench to support your knee and try to keep your back as flat as possible while performing these reps. Perform these as heavy as possible without shifting torso.

Single Arm Dumbbell Row (5 x 8-12)

Weight used for Single Arm Dumbbell Row (5 x 8-12 reps)

Scoring: Load


FITNESS 20201215

“Annie” for time with a 15 Minute Cap:
50-40-30-20-10 reps for time of:
• Double-Unders
• Sit-ups

Scoring: Time


PERFORMANCE 20201215

5 Rounds For Time (with a 15 Minute Cap):
30 Double-Unders
15 Toes-to-bar

Scoring: Time


At Home Workout

5 Rounds for Time (with a 15 minute cap):
30 Double-Unders (or 2x singles)
15 V-Ups or Tuck-ups

Scoring: Time

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