Alternate every 3MOM with :45 of abs, then a rest minute.
Build to heavier than last week, 90%.
12 Minute AMRAP:
50 Calorie Row
40 Wall Ball shots
30 Power Cleans 115/83
20 Burpees Over the Bar
RX+ = 155/103#, Finish Round with 10 muscle ups
For Time:
100 pullups
100 pushups
100 situps
100 air squats
EMOM 10
Pick a movement you’d like to improve and work with your coach to practice it. Anything!
If you’re participating at Swamp Monster, practice movements you may have trouble with
Then:
Tabata Sit ups
Tabata Russian Twists
Tabata Sit ups
Tabata Russian Twists
(sub out with any other ab exercise as needed)
Repeat of yesterdays playlist because it’s amazing: https://open.spotify.com/playlist/28g68vtoJBM1EeFm0adiX3
New strength cycle starts Monday!
At 0:00
21 – 15 – 9
Deadlift (155/113)[225/155]
HSPU
At 10:00
15 – 12 – 9
Ring Dips
Mountain Climbers (Count rights only, knees touch elbows)
Butterfly Sit Ups
At 20:00
12 – 9 – 6
Burpee Plate Ground to Overhead (45/25)
Pull Ups [Bar Muscle Ups]
30 minute EMOM:
Minute 1: Run or Row 200
Minute 2: Double unders
Minute 3: Rope Climbs
Minute 4: 20 Walking lunge steps*
Minute 5: 20 yard Sled Push
Minute 6: Perfect Push Ups
RX – 30 double unders, 2 rope climbs, 26/35 KB lunge, 25/45 per side sled
RX+ – 50 double unders, 3 rope climbs, 35/53 KB lunge, 2 x 25/45 per side sled
Note number of push ups. Coaches – be relentless on Push up form – do not accept anything other than perfect reps!
Today’s Playlist of all Jams:
https://open.spotify.com/playlist/28g68vtoJBM1EeFm0adiX3