FRIDAY 11/27/2020

julia
Thursday, November 26, 2020 - 12:58

WARM-UP

AMRAP X 8 MINUTES

100 METER RUN,ROW, SKI

20 DOUBLE UNDERS

5 CLEAN GRIP DEADLIFTS

5 HANG HIGH PULLS

5 HANG POWER CLEANS

10 ELBOW PUNCHES

STRENGTH

0N A 10 MINUTE RUNNING CLOCK

3 HANG POWER CLEANS (BUILD TO A HEAVY FOR TODAY) 

WORKOUT

AMRAP X 15 MINUTES

300 METER ROW

10 HANG POWER CLEANS (135/95)(95/65)

50 DOUBLE UNDERS

150 METER ROW

5 HANG POWER CLEANS

25 DOUBLE UNDERS

FINISHER

FOR TIME

21-15-9-15-21

BARBELL CURLS (45/35)

BARBELL WIDE GRIP BENT OVER ROWS

 

FRIDAY 11.27 VIRTUAL

WARM-UP

2:00 CARDIO CHOICE

INTO…

EMOM X 3 MINUTES

5 SIT-UPS

10 JUMPING AIR SQUATS

30 MOUNTAIN CLIMBERS

FULL-BODY STRENGTH

4 SETS ON A 12:00 CLOCK…

8 DB MANMAKERS

24 V-UPS
FULL-BODY SPRINT

3 SETS FOR MAX REPS

1:00 SINGLE DB PUSH PRESS

1:00 SINGLE DB SUMO DEADLIFT HIGH PULL

1:00 BOX STEP-UPS

1:00 MOUNTAIN CLIMBERS

1:00 SINGLE DB BICEP CURL

-REST 1:00 B/T SETS

FINISHER

ON A 5:00 RUNNING CLOCK

3:00 MAX WEIGHTED DEADBUGS

IMMEDIATELY INTO…

2:00 MAX RUSSIAN TWIST