October 3, 2015 admin

10/03/15

1. EMOM x 8:  :30 on Airdyne (goal of reaching 12/10 calories)

Notes:  Partner 1 is on the bike for 4 straight sets – if they fail to reach 12/10 calories in :30, the other partner does 3 Burpees.  Switch after 4 sets.

2. AMRAP 15mins (I do a round, you do a round):

10 Push Ups
10 T2B
10 DB Ground-to-Overhead
10 Box Jumps


Competitor’s Program

1. 5mins: Alternating Turkish Get Ups – light/perfect

2. 1 Power Clean + 2 Hang Power Cleans + 2 Hang Squat Cleans – tough set in 10-12mins

3. 10mins: Muscle Up Practice

4. 20mins on Airdyne @ Easy Pace – every 4mins do :35 Sorenson Hold


“People with good intentions make promises, but people with good character keep them.”

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