30min EMOM
A)- 20 Strict Press. no more than 45/35lb. Scale so no more than one short break is needed. mobility-limited folks use DB
B)- 5 reps or up to 30s of pull ups. Those that don’t have pull ups do 10 Toes to bar
C)- 16/13 cal row D)- 6
D-ball Ground over shoulder E)- 10/8 cal bike
Complete as many rounds as possible in 20 min. of:
-40/30 cal. Row
-core exercises *
*Core exercises consist of the following
Even round -10 GHD hip extensions -10 GHD sit-ups
Odd round -10 arch hollow rolls. One roll = back and forth to the same spot.
Scaling: Advanced athletes can add weight by holding a plate to chest for GHD hip extensions or use GHD hamstring curls. Aim to keep core exercises as quick as you can do with good form, which means you can pace the row for enough recovery that you rest minimally during transitions. However aim to transition between exercises as smoothly as GHD machine availability will allow. GHD sit ups can be scaled only to parallel for members that need it. Athletes who have difficulty with the GHD exercises can do only arch hollow rolls, aiming to keep elbows straight and ankles touching.
5 sets on a 4 min timer:
Every 4 minutes,
do -5 weighted pull ups
-15/12 calorie bike sprint
Workout #2= 5 min EMOM
-20s hollow rock/hold
20 min AMRAP
-5 Deadlift (no more than 275/185. If 5 reps is easy at this weight then just go faster)
-10, single arm DB Push Press. 5 each side (up to 50/35 )
-20 Alt DB Lunges with single arm Over head
-60 double unders
24:00 EMOM
A. :30s push up
B. :45s arch hollow roll
C. :1 min row