Wednesday, October 2, 2019

Performance

EMOM for 10 min, alternate between:
20 weighted glute bridges
5 deadlifts

3 Sets For Time:
20/15 Calorie Assault Bike
15 Deadlifts (225/155)
15 Toes to Bar
Rest 2 Minutes Between Sets

Intermediate

EMOM for 10 min, alternate between:
20 weighted glute bridges
5 deadlifts

3 Sets For Time:
15/12 Calorie Assault Bike
15 Deadlifts (155/105)
15 Toes to Parallel
Rest 2 Minutes Between Sets

Fitness

AMRAP in 10 min:
20 glute bridges
5 deadlifts

3 Sets For Time:
12/9 Calorie Assault Bike
15 Deadlifts (95/65)
12 Leg Raises
Rest 2 Minutes Between Sets

Burn

With a continuously running clock

0-9 min
Every 2:30 for 3 sets
30 Second L-Sit
100′ Single Arm Farmers Carry, right
100′ Single Arm Farmers Carry, left

9-18 min
E3MOM
10 Stict Leg Raises
:15 Second Chin Over Pull-up Bar Hold
:30 Second Hollow Hold
:45 Second Overhead Squat Hold

18-30 min
AMRAP for 12 min
400 meter run
15 Single KB squat cleans

A TRAINING EXPERIENCE LIKE NO OTHER

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