Bulgarian Split Squat
8-8-8-8-8 (8 left + 8 right = 1 set)
2) 14:00 EMOM-
A) 10 Handstand push-ups
B) 10 Ring pull-ups/rows
Monday Mar 6th, 2017
March 6, 2017 / By j0ssy
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Sunday Mar 5th, 2017
March 5, 2017 / By j0ssy
It’s gymnastics day where we address both strength and mobility!
Quadrupedal movement, Front Lever Development and Hollow Back press Development series
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Friday Mar 3rd, 2017
March 3, 2017 / By j0ssy
Using dumbbells (50/35) in both hands for the lunges and cleans,
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
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Thursday Mar 2nd, 2017
March 2, 2017 / By j0ssy
12 min EMOM
(squat) clean every minute from
-high hang
-top of the knee
-floor
21-15-9 reps for time of:
– clean (135/100)
-Ring dips scale to push-ups
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Wednesday Mar 1st, 2017
March 1, 2017 / By j0ssy
5r
Every 8 minutes
-Bike (20/15) cal
-50 double unders. If you don’t have double unders, scale
-row (20/15) cal
-run 200m
-rest until the next interval
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