Sw Active & Sw Barbell -Feb. 14

Rienna CJ 80kg.jpg

Going into the week with COMPLETE FOCUS. How bad do you want to achieve your goals? Head down, eyes forward, ready to work.

We were experiencing some technical difficulties with the mind body site, if you are unable to book classes through the app or website – PLEASE contact us

Tuesday – Upper EMOM + Partner Mixed Map
EMOM x 20 minutes:
1st – 30 sec AMRAP strict Pullups or Chinover Bar Holds/ Barbell Bent Over Rows
2nd – 4-6 Ring Dips or 4-6 Strict Dips or 30 sec Push-Ups (follow steps as written) 1st) Push-Ups, 2nd – Strict Dips 3rd – Ring Dips
3rd – 5-7 L arm DB Rows @ 40×1 – heavy
4th – 4-6 Push Press @ 11×1 – tough loading
5th – 5-7 R arm DB Rows @ 40×1 – heavy
4 rounds for time in teams of 2:
150 Single Unders – while partner holds double kb front rack @ 16/24kg/arm – reps don’t count if kbs aren’t racked
50 Russian KBS @ 16/24kg – partner must hold front bridge

Feb. 14
Tuesday – Weightlfting
A. Squat Snatch, work to a single
B. CJ, work to a single

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