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Friday 17/05/19

Friday 17/05/19

A. WARM-UP x3

-x10+x10 arm circles

-x10+x10 leg swings

-x10 downward dog to cobra

-x10+x10 T-opener in lunge

-x20 high knees

 

B. EMOM FOR 14MINS

x1DL (from floor to standing)+ 2 hang power cleans (from just above knee to shoulder – no squat – twice)

(Start 60% and build over the course)

 

C. WOD – 20MINS AMRAP

10 burpee pull ups (beginners put weights under bar so they can jump and get chin over bar)

10 power cleans (Sc: 40kg/25kg, Beg: 25kg/17kg or adjust accordingly-not heavy)

10cal bike (or 10cal ski-erg or 15cal row)

 

 

6:10 class

A. WARM-UP x3

Same

 

B. EMOM FOR 6MINS

min1: x20 single leg v-ups

min2: x30 bicycle crunches

 

C. EMOM FOR 12MINS (4sets)

min1: x20 KB swings (light kettlebell)

min2: x30 elbow jacks

min3: x20 renegate rows (2 dumbells – in plank – row one – row other)

3 stations and rotate every minute

 

D. WOD – 15MINS AMRAP

10 burpees

20 TRX row

10 cal bike or 15cal row or 10cal ski

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