June 27, 2014 admin


1. 12mins:  Heavy Press *accumulate 50 Strict Sit Ups

Rest 5mins

2. For Reps:

3mins: Calories on Rower
2mins: Box Jumps – SD
1min: Burpees

Rest 5mins

3. EMOMx3: 20 Russian Twists + ME Double Unders

Competitor’s Program

1. EMOMx7: 3 Snatches

Notes: 1st rep = Power, 2nd rep = Low Power, 3rd rep = Squat.  Preferably TnG, but drop if you must.

2a. 4×6 Split Squats / leg, rest :60
2b. 4x:20 L-Sit on Rings, rest :60

Notes:  1 attempt for each L-Sit…every second under :20 do 1 Strict Hanging Leg Raise at the end.  Hanging Leg Raise finishes with a 1 second hold in an L-shape.

3. For Time:

25 Push Ups
25 Calories – A.D.
50 KB Snatches 24/16
25 Calories – A.D.
25 Push Ups

Notes:  Break up KB Snatches any way, but do 25 per arm.

“When you have confidence you can have a lot of fun. And when you have fun you can do amazing things.” – Joe Namath

Finding Purpose In Movement

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