Friday
Complete as many rounds as possible in 20 minutes of:
-12 bench presses
-12 strict pull-ups or version of a pull-up that suits you
Thursday Sep 15th, 2022
September 15, 2022 / By j0ssy
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Tuesday Sep 13th, 2022
September 13, 2022 / By j0ssy
21 min EMOM
A. Row
B. Bike
C. jumprope
Keep transitions fast. Pick numbers on each station that you can sustain and aim for consistency across all 7 rounds.
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Monday Sep 12th, 2022
September 12, 2022 / By j0ssy
Tuesday GS&C
Pause Front squat
3-3-3-3-3
– 3s pause in the bottom of the 1st rep of each set
Workout 2 = 2 sets of:
-20 reps barbell front rack bulgarian split squats with 2s descent and 2s ascent. Please use the clock. Empty barbell, training bar is fine. Unweighted is fine for beginners
Rest 45s between legs
Then
2 sets
-5 ATG split squat per leg
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Sunday Sep 11th, 2022
September 11, 2022 / By j0ssy
-120/90 Calorie Bike
-240 alternating Step-ups.
Partition reps any way you’d like. Step up to about 20 inches or a height where your thigh is parallel to the floor. Pace this like a hike.
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Friday Sep 9th, 2022
September 9, 2022 / By j0ssy
WORKOUT
3 SETS*
AMRAP x 7 MINUTES
12/10 Cal Bike
10 Alt. No Push-Up Renegade Rows (50/35)|(35/20)
8 Burpees
-Rest 1:00 b/t Sets-
*Pick up where you left off.
FINISHER
EMOM x 9 MINUTES
MIN 1 – :40 Russian Twists
MIN 2 – :40 Alt. DB Plank Taps
MIN 3 – :40 Tuck Hold
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