 Warm-upAMRAP x 6 MINUTES 5 Inch Worm + Push-Up 3-5 Wall Walks 10/10 Single Leg Glute Bridges 10/10 Single Leg RDL w/ empty barbell Extended Warm-upEVERY 2:00 x 6 SETS :30 Handstand Hold 3-5 Negative Handstand Push-Ups or Pike Push-Ups 5 TNG Deadlifts* *Building Past Workout Weight (No Measure) MetconDamn Diane
3 rounds: 15 deadlifts (275/185) 15 deficit HSPU's (men 2 in; women 1 in)
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 Warm-up1 ROUND 7 Scap Pull-Ups 7 Scap Push-Ups 6 Bootstrappers 20 Mountain Climbers Into... 1 ROUND 10 Ring Rows 10 Knee Push-Ups 10 Air Squats 10 Tuck Ups Into... 1 ROUND 3 Strict Pull-Ups* 3 HR Knee Push-ups 10 Jumping Squats :20 Hollow Hold Skill4 SETS FOR QUALITY :20 Hollow Body Bar Hang 3 Strict Hollow Body Pull-Ups 5 Tempo Front Squats (3131) -Short Walking Rest b/t Sets- (No Measure) MetconAMRAP x 12 MINUTES
4 Strict Pull-Ups 8 Front Squat (135/95)|(95/65) 12 Hand Release Push-Ups (Score is Rounds + Reps)  Warm-up2 ROUNDS 8 Step-Ups 8 Single DB Bent Over Row 16 Lateral Hops over DB 2 ROUNDS 8 Lunges 8 Frog Jumps 8 Cossack Squats MetconNasty Nancy 5 rounds: 400 m run 15 OHS (135/95) 15 bar-facing burpees FinisherCore finisher
3 rounds :45 seconds each movement Alternating leg v-ups Russian Twists (35/25) Bicycle crunches |
AuthorCoach Erin |
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