Thursday, June 27, 2019

Performance

EMOM for 6min, complete:
3 Sumo Stance Deadlift

For Time:
50 Double-Unders
40 Wall Balls, 20#/14#
30 SDHP, 95#/65#
20 Ring Dips
1k Row
20 Ring Dips
30 SDHP, 95#/65#
40 Wall Balls, 20#/14#
50 Double-Unders

Intermediate

EMOM for 6min, alt between:
3 Sumo Stance Deadlift

For Time:
500m Row
30 Double-Unders
40 Wall Balls, 14#/10#
30 SDHP, 65#/45#
20 Banded Ring Dips
500m Row
20 Banded Ring Dips
30 SDHP, 65#/45#
40 Wall Balls, 14#/10#
30 Double-Unders

Fitness

EMOM for 6min, alt between:
5 Sumo Stance Deadlift
20 Jack Knife Sit-Ups

For Time:
400m Row
50 Single-Unders
40 Wall Balls, 14#/10#
30 KB SDHP, 53#/35#
20 Bench/Box Dips
400m Row
20 Bench/Box Dips
30 KB SDHP, 53#/35#
40 Wall Balls, 14#/10#
50 Single-Unders

Burn

With a continuously running clock

EMOM for 12 min, alternate
6 reps (3 ΒΌ squat pulse goblet squats + 1 front squat) (perform all squats in sumo stance)
45 sec DB glute bridges
45 sec Barbell good mornings

Rest 3 min

E3MOM for 15 min
30 sec side bridge right
30 sec side bridge left
30 sec flutter kicks
30 DB Russian twist

A TRAINING EXPERIENCE LIKE NO OTHER

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