September 25, 2015 admin

09/25/15

1. EMOM x 12:

Min 1: 8-10 Back Squats – to a box
Min 2:  6-8 Strict Chin Ups
Min 3: :30 Jump Rope Practice

2. AMRAP 4mins:

15 KB Swings
10 T2B
5 HSPU

Rest 1min

1000m Row For Time


Competitor’s Program

1. Front Squat: 2-2-1, 31X1, rest 2mins

2. Back Squat: 2-2-1, 31X1, rest 2mins

3a. 3×4 T2B + 3 Kipping Pull Ups + 2 C2B Pull Ups, rest :60
3b. 3×35
‘ Double KB Front Rack Walking Lunge, rest 2mins

4. 4 Sets – for equal times:

15 Push Ups
10 Tough Ring Rows
5 Burpee Box Jumps 30/24
Rest 2mins


“If it doesn’t challenge you, it doesn’t change you.”

How To Listen To Your Body

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