Monday, Feb 18th
Performance Warm-up
4 easy rounds of:
20 walking lunges with twist each way
20 arm circles each way
5-8 strict pull ups
Row 100m
Strength
Back squats
5 sets of 3 reps at 80%+
Performance Notes
This is to push your limits and see how long you can hold onto back squats and chest to bar pull ups. You can always do more than you think, so really let it hang out.
Performance
18 min AMRAP
50 back squats at 135/95
50 calories on the rower
50 chest to bar pull ups
Scaled Performance
18 min AMRAP
50 back squats at 115/75
50 calories on the rower
50 pull ups
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Fitness Notes
This is to push your limits and see how long you can hold onto back squats and chest to bar pull ups. You can always do more than you think, so really let it hang out.
Fitness Warm-up
4 easy rounds of:
20 walking lunges with twist each way
20 arm circles each way
8 burpees
Row/run 100m
Fitness (bodyweight)
18 min AMRAP
50 jumping squats
50 calories on the rower or 800m run
50 bent over banded pulls OR burpees
Scaled Fitness
18 min AMRAP
30 air squats
30 calories on the rower or 800m run
30 bent over banded pulls OR burpees
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Kettlebell/Dumbbell
18 min AMRAP
50 goblet squats at 70/53
50 calories on the rower or 800m run
50 bent over KB rows on right side
50 bent over KB rows on left side