SUNDAY 11/8/2020

julia
Monday, November 2, 2020 - 00:42

MONDAY 

WARMUP:

3:00 BLOOD FLOW

3 RDS

10 SLOW SPLIT SQUATS, EACH LEG (5 SECOND DESCENT) 

10 LAT BANDED STEP E/S

10 BANDED AIR SQUATS

10 DEADBUGS

 

STRENGTH: 

BACK SQUAT

 

BACK SQUATS (CYCLE 3)

EMOM 10 OF: 

ODD: 2 PAUSE BACK SQUATS (3 SECONDS) + 4 BACK SQUATS @ 70% OR ROUGHLY THE WEIGHT FOR THE 6S FROM LAST MONTH

EVEN: 3 PAUSE (TOP) RING ROW + 5 RING ROWS


 

CONDITIONING:

5 ROUNDS

40 DU

20 THRUSTERS (95/65)(75/55)

 

VIRTUAL PROGRAMMING MONDAY 11.3

WARM-UP

1:00 CARDIO CHOICE

INTO…

AMRAP X 2 MINUTES

20 JUMPING JACKS

10 AIR SQUATS

5 BURPEES

INTO…

AMRAP X 2 MINUTES

20 SINGLE UNDERS

1:00 SLOW DB GOBLET SQUATS

1:00 SINGLE DB STRICT PRESS

FULL-BODY STRENGTH

AMRAP X 10 MINUTES

30 DOUBLE UNDERS

15 SINGLE DB PUSH PRESS*

10 UP-DOWNS

-REST 1:00-

EMOM X 12 MINUTES

MIN 1 - :45 DB WEIGHTED SIT-UPS

MIN 2- :45 SINGLE DB FLOOR PRESS

MIN - 3 :45 SQUAT THRUSTS**

*HOLD DB ACROSS CHEST

FINISHER

5 SETS (:20 on / :10 off )

MVMT 1 - SINGLE DB BICEP CURL

MVMT 2 - SINGLE DB TRICEP EXT