Friday, July 26, 2019

Performance

With a continuously running clock

EMOM for 8 min
12 DB floor press
15 Barbell curls

Then,

EMOM for 8 min
12 DB tricep extensions
15 Inverted bar row

AMRAP in 12 min:
10 Single arm DB squat clean to press, 50/35#
2 Rope climbs
30 GHD sit-ups

Intermediate

With a continuously running clock

EMOM for 8 min
12 DB floor press
15 Barbell curls

Then,

EMOM for 8 min
12 DB tricep extensions
15 Inverted bar row

AMRAP in 12 min:
10 Single arm DB squat clean to press, 35/25#
10 Strict pull-ups
20 GHD sit-ups, parallel

Fitness

With a continuously running clock

EMOM for 8 min
12 DB floor press
15 Barbell curls

Then,

EMOM for 8 min
12 DB tricep extensions
15 Inverted bar row

AMRAP in 12 min:
10 Single arm DB squat clean to press, 20/10#
20 Ring rows
30 AbMat sit-ups

Burn

With a continuously running clock

AMRAP in 10 min
75′ DB Walking lunge
25 Push-ups
75′ DB Walking lunge
25 Sit-ups

Rest 2 min

For time:
2 mile run

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