We haven’t done any team workouts in awhile and I know you guys really like them, so I’ll try to start programming them more often 🙂
Tuesday, August 20th, 2013
Teams of 2
AMRAP in 5 per station, 30 sec rest between stations
Wall balls
*farmer’s hold DBs
Ball slams
*hold DBs in front rack
Sit ups
*hold plank
Run
*hold bottom of squat
Pulling strength: 3 supersets 60% of max pull ups Ring Rows to form failure Rest 2 minutes
Alt EMOM 20: Minute 1 – 12/10 Calories of Assault Bike Minute 2 – 12 Toes to Bar | K2E | Knee Raise Minute 3 – 10 Ring Dips | Banded | Bench Dips Minute 4 – 20 Push-Ups Minute 5 – Rest
Workout – longer alternating EMOM as our pulling strength shouldn’t take more than 10-12 minutes. Reps are designed to be maintained from the start, so if you struggle with any of these movements, drop to a manageable number from the beginning.
