Mon, May 2 2022 |
Most Recent Benchmark: Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1899 days ago) |
050222 Workout(Time) Workout WARM-UP AMRAP x 4 MINUTES :30 Bike 8 Alt. Cossack Squats 6 Air Squats w/Med. Ball Press Out* 4 Push-Up to Pike *In the bottom of each squat, press the medicine ball straight out in front. Into .. 2 ROUNDS 5 Air Squats @ 32X1 10 Alt. Quad Bird Dogs 5 Elevated Calf Raises* 10 Sit-Ups (option to try legs straight or butterfly knees out) *Find an elevated surface … step // weight tree // stack of plates … perform a calf raise on top and slowly lower and hold in bottom position for :03-:05. STRENGTH 2x3 (32X1) 2x3 (31X1) 1x3 (1111) Tempo Front Squat* *First 2x3 Mod / Second 2x3 Mod+ / 1x3 Mod-Heavy (Score is Weight) Remember Reading Tempo... 1st Number is 'Down Portion' 2nd Number is 'Down Position' 3rd Number is 'Up Portion' 4th Number is 'Up Position' WORKOUT AMRAP x 7 MINUTES 8/6 Cal Bike 15 Wall Balls* (20/14)|(14/10) 15 Sit-Ups -Rest 1:00- AMRAP x 7 MINUTES 8/6 Cal Bike 15 Wall Balls 15 Sit-Ups (Score is Total Rounds + Reps) KG WB: (9/6)|(6/5)
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