October 23, 2015 admin

10/23/15

1. EMOM x 16:

Min 1: 5-6 Back Squats
Min 2: :30 Jump Rope
Min 3: :20 /Side Plank

2. AMRAP 6mins:

10 Power Wall Balls
6 Lunges
10 KB Swings


Competitor’s Program

1. 3×16 Front Rack Lunges, rest as needed

2a. 3×5-10 Strict Chin Ups, rest :60
2b. 3×5-10 Kipping Ring Dips, rest :60

3. 3 Sets – for equal times

25/20 Row Calories
15 Wall Balls
10 Box Jump Overs 30/24
5 Muscle Ups
Rest / Walk 4mins


“Success is no accident.  It is hard work, perseverance, learning, studying, sacrificing, and most of all, love of what you are doing.” – Pele

Stop Counting Calories!

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