Today: EMOM for 12 minutes Alternating movements ODD: 8 Burpees Even: 20 MTN climbers Then immediately following.. Run 800m
Today: 30, 25, 20, 15, 10, 5 DB push press KB SDHP *Run 200 between rounds (30/30/run/25/25/run…)
Today: Skill: The perfect Kettlebell swing Then: 21, 18, 15, 12, 15, 18, 21 KB swings Burpee box jump overs
Today: 21, 18, 15, 12, 9, 6, 3 of: KB SDHP (44, 35) DB Push press (25, 15)
Today: AMRAP in 12 minutes 30 jump ropes 30 Wall balls 5 Burpees
Today: 21, 15 and 9 Heavy KB deadlift Box Jumps Rest 2 minutes 21, 15 and 9 KB swings Squats
Today: Alternating movements for 18 minutes Max split jumps Max weighted Sit-ups Alternating KB Sntaches *do split jumps, sit-ups, KB snatches then start over at split jumps on minute 4.
Today: AMRAP in 20 mins Run 400m 30 V-ups 15 Overhead walking lunges
5 Rounds for time : 30 MTN Climbers 12 KB front squats 20 Jumping Pull-ups
Today: 4 rounds 20 Jumping pull-ups 20 V-ups 20Plate ground to overhead
Congrats again to everyone who competed in this years Open. Thank you to all those who came out to watch and support.
We are continuing on with our squat therapy this week. Concentrate on feeling what your body is doing during your squat therapy. Feel what happens when you first hinge your hips back, feel what happens when you push your knees out and what is going on with your ankles. You body will tell you what you need to work on. It may not be THE problem though. There may be something going on elsewhere that is inhibiting movement so, if you don’t know or you’re not sure ask me. Ask a coach and we will help you or find out what the answer is.
Train hard and have fun this week!
Back Squat 6×2 @ 85% of 1Rm