Warm-up
200M Jog
10 Sumo Inch Worms
10 Waiter Bows
5 Thread The Needle w/Reach per side
Calf Stretch
Supine Twist Stretch
2 Rounds:
5 Plank Walk-out to Push-up
5 Kip Swings
5 Strict Pull-ups or Ring Rows
Strength and Skill
Every minute on the minute for 12 minutes:
Min 1 – 8 Barbell Bent Over Rows*
Min 2 – :20-30 Hollow Body Rocks (Or Hollow Body Hold, Or Tuck Hold)
* As heavy as possible without using momentum.
Barbell Bent Over Row (1×8)
Heaviest weight used for 8 rep Barbell Bent Over Row
Scoring: Load
FITNESS 20201229
3 Rounds for Time (with a 15 Minute Cap):
15 Russian Kettlebell Swings 53/35#
15 Pull-ups
400M Run
Scoring: Time
PERFORMANCE 20201229
3 Rounds for Time (with a 15 Minute Cap):
12 Power Snatch 95/65#
21 Chest-to-Bar Pull-ups
400M Run
Scoring: Time
At Home Workout
3 Rounds for Time (with a 15 Minute Cap):
15 Russian Kettlebell Swings 53/35# (Or 10 KB/DB Snatch per arm)
15 Pull-ups (or KB/DB Rows/arm)
400M Run
Scoring: Time
Read more
WEDNESDAY 20201230
SUNDAY 151220
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