Warm-up.
Banded Scarecrow x 30-60 seconds per position
Wall Slides x 5 @ 3131
Scapular Push-Ups x 10-15 reps
Followed by…
Every 90 seconds for 9 minutes (2 sets):
Station 1 – Kettlebell Windmills x 5-10 reps each arm
Station 2 – Pec Stick (or Medicine Ball Activation) x 60 seconds
Station 3 – Alternating Cossack Squats x 14-16 reps
Then…
A.
Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – Dumbbell Bench Press x 5-6 reps @ 21X1
Station 2 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111
Station 3 – 100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
B.
Complete as many rounds and reps as possible in 15 minutes of:
6 Strict Handstand Push-Ups
9 Pull-Ups
12 Alternating Pistols
Warm-up
A) Db BP= 2x30kg
BB Rows= 60kg
Carry=16kg
B) Metcon: 12 rounds + 11 pistols
A.
Floor press 25, 30, 35, 35
Rows , 85, 95, 95, 95
B. 8 + 3
HSPU – with 2” mat
Definitely the gate keeper. All pull ups UB.
A1. 35# x 6, 40×6, 45×6, 50×4
A2 65#8x, 75×8, 80×8, 85×8
A3. 20#, 20, 25, 20
(25# on KB bottoms up carry was tough for the right arm)
B. AMRAP 15 min – 9 rounds + 2 reps
6 Kipping HSPU
9 Kipping Pull Ups
12 Alt Pistols
Conditioning (home/Dawson/ Emma) WU A. 30 min AMRAP 5 pullups (PU) 10 pushups (Push) 20 Air Squats (AS) 400 m run 10PUs 20 Push 30 AS 400 m run 15 PU 30 Push 60 Air Squats 400 m run 20 PU 40 Push 80 AS 400 m run 25 PU 50 Push 100 AS 400 m run Results: 517 60 of 100 AS in last round Emma::300 Dawson: 417 This was bad, i am fighting a cold and coughed a ling up every round. The two teenagers pushed hard though proud of them. “Serve wholeheartedly as if you are serving… Read more »
8 Rounds 216 reps