Monday 6.27.16
FOUNDATIONS
A. Death By EMOM 20 Min Cap
1- Back Squat 4-6
2- 15-20 Knee Raises
B. 15 Min total, to complete EACH for time:
35/25 Cals on the Assault Bike
50 Air Squats
25 Burpee Box Jumps overs 24/20
*Complete in any order, and rest as needed between movements, but you only have 15 Min to complete all 3!
GPP
A. Death By EMOM 20 Min Cap
1- Back Squat 4-6 2-
15-20 T2B
B. 15 Min total, to complete EACH for time:
35/25 Cals on the Assault Bike
50 Air Squats 25 Burpee Box Jumps overs 24/20
*Complete in any order, and rest as needed between movements, but you only have 15 Min to complete all 3!
COMPETITION EXTRA
A. Back Squat 3x8 @ 65% 1x5 @ 70% 2x2@ 75% 1x1 @80%
B. 3 sets of: 60 Face Down Chinese Plank 60 sec Face up Chinese plank
Rest as needed between sets. Add weight if possible.
A. COS "Strength"
B. For time:
100 DU
then,
50-40-30-20-10
Cal Row
Sit-ups
then,
100 DU