WARM-UP
3 sets: 10 Alternating Spiderman Stretch 10 alternating Scorpion Stretch :30 Plank to down dog 1 set: – Spend about 10:00 preparing equipment and practicing movements for the workout. – You should perform at least 5-10 reps of each movement in the workout. NOTES
RX / Intermediate (25 min time cap) Filthy 50 50 Box Jumps (20/24 in) 50 Jumping pull-ups 50 Kettlebell Swing (12/16 kg) 50 Walking Lunge steps 50 Knee to Elbow 50 Push Press (35/45 lb) 50 GHD Back Extension 50 Wall Balls (14/20 lb) 50 Burpees 50 Double Unders BEGINNER For time: 30 box jumps (12/20 in) 30 jumping pull-ups 30 KB swings (8/12 kg) 30 walking-lunge steps 30 Hanging Knee Raises 30 push presses (35/45 lb) 30 Good Mornings 30 wall balls (6/10 lb) 30 burpees 30 Single-Unders NOTES Stimulus & Goals
Competition: 70 min Warm Up: 20 min See Above Workout 1: 25 min Today’s Rx Workout 2: 15 min For time: 5 Strict Muscle up 25-cal. Row 4 strict muscle-ups 20-cal. row 3 strict muscle-ups 15-cal. row 2 strict muscle-ups 10-cal. row 1 strict muscle-up 5-cal. row NOTES Stimulus & Goals
Stretching: 10 min Focus on personal trouble areas, ask for help!
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schedule:Monday- Archives
November 2024
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