Tuesday Elements (all gyms) A. Front Squat: 12,10,8,6; rest 120 seconds - build per set + 3 rounds not for time; 10 overhead squats - moderate weight and unbroken reps 20 walking lunge steps 30 ab mat sit ups, slow and controlled Performance (Fondren) 1 min AMRAP kipping pull-ups by sets of 5 UB reps rest 1 min 1 min turkish get ups (switch hands as needed) rest 1 min 1 min AMRAP double unders rest 3 minutes x 4 sets Performance (Henderson) A. 12 minutes to find heavy 6-8 strict press B. 6 burpees two level shuttle run AFAP rest 2 min x 4 C. tabata plank hold, add weight if appropriate Performance (Vickery) 10min AMRAP: 10 Heavy floor press 90s Jump rope (any but DU) + 10min AMRAP: AMRAP Strict pullups 500m Row @ 90% + 10min AMRAP: Turkish get ups
Posted on: Tue, 13 Jan 2015 03:21:09 +0000
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