Monday- September 30th

Weekly Warm-Up: 10 min. AMRAP

Lat Stretch x 60 seconds each side

Handstand Hold x 30-60 seconds

Couch Stretch x 60 seconds each side

Donkey Kicks x 5-10

Walking Lunge x 20

Lateral Lunge x 20

Double Dumbbell Press x 10

Overhead Carry x 50 ft

Hip Bridge Hold x :30 seconds

Hip Bridges x 20

Today's Movement *Squat Jumps x 10

A. Four sets of:

Front Squat x 2 reps @ 90%

Rest 15 seconds

Front Squat x 4 reps @ 80%

Rest 2-3 minutes

B. Workout 19.3

For time:

200-ft. Dumbbell Overhead Lunge 50/35*

50 Dumbbell Box Step-Ups 24/20

50 Strict Handstand Push-Ups

200-ft. Handstand Walk*

Time cap: 10 minutes

OR

19.3 Scaled

For time: 200-ft. Dumbbell Front-Rack Lunge* 50 Dumbbell Box Step-ups 50 Double Dumbbell Strict Press 200-ft. Bear Crawl*

Time cap: 10 minutes

*in 25 foot increments

*Compare scores to March 11, 2019

C. Buy-Out

Quad Smash x 2:00 each

Glute Smash x 2:00 each

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