Friday, September 4th 2020


Workout of the Day


Strength 

12 minutes 

3 One and One Quarter Front Squats 

7 Sets building up in weight (From the ground) 


“Pulley”

90 seconds Row Max Cals

60 seconds Suitcase Step ups (hold two kbs or dbs at your side) Max Reps

30 Seconds Pull Ups

*30 Seconds Transition between each station

3 Rnds 


Fitness: 35s/26s or 25s 

Performance: 53s or 50s/ 35s

Score: Total cals + total pull ups + total step ups 


Drive


Strength 

8 Push Press (1 arm, 8 per side) 

10 Squats (Pause at the bottom of every rep for 2 seconds) 

10 Bicep Curls (12 each side or hold db with two hands and do 12 total) 

5 sets 



Workout

0-6 Minutes 

21-15-9  

Thruster 

Burpee 


*Rest with remaning time


6-10 15-12-9

Thruster 

Burpee

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