Wk 3 – Sept. 18
Monday – Upper Int + Movement + Grind/Test
A. EMOM x 10 minutes:
5 min: – 4 Pendlay Rows @ challenging load every 30 sec
5 min: – 4-5 Hand Release Push-Ups every 30 sec
B1. German Hang From Rings, 20-30 sec x 3 sets, 1 min
B2. Back Bridge Progression, 5 reps x 3 sets, 1 min – hold for a second then back down/back up
B3. Single Arm FLR on Rings, 10-15 sec/arm x 3 sets, 10 sec b/t arms
B4. Single Arm Chest to Ring Hold, 20-30 sec/arm x 3 sets, 10 sec b/t arms – 1 min
C. 2 min AMRAP
15/12 Cal Rowing
15 Burpees to 6 “ OH
AMRAP DB Thrusters @ 20/35lbs/arm in time remaining
– 2 min rest
2 min AMRAP
15/12 Cal AirBike
15 Burpees to 6 “ OH
AMRAP Wall Balls @ 20/30lbs to 9/10ft in time remaining
B3. Single Arm FLR on Rings, 10-15 sec/arm x 3 sets, 10 sec b/t arms
B4. Single Arm Chest to Ring Hold, 20-30 sec/arm x 3 sets, 10 sec b/t arms – 1 min
C. 2 min AMRAP
15/12 Cal Rowing
15 Burpees to 6 “ OH
AMRAP DB Thrusters @ 20/35lbs/arm in time remaining
– 2 min rest
2 min AMRAP
15/12 Cal AirBike
15 Burpees to 6 “ OH
AMRAP Wall Balls @ 20/30lbs to 9/10ft in time remaining