Monday

2024/05/13

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20 Minute EMOM:

1) 12/8 Cal. Row

2) 4 Wall Walks

3) 60 Double Unders

4) 3 Muscle Ups

 

*If all reps are complete, score is 0. Record incomplete reps as negative integer (eg.-4)

 

 

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Tuesday

2024/05/14

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I. Strength

Mesocycle Week 3 of 6

Every 2:00 x 3 sets

10 Front Squats (50%)

 

 

II. Conditioning

4 Rounds For Time:

15 Thrusters (95/65lb)

25 Toes to Bars

 

 

 

Wednesday

2024/05/15

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10:00AM / 11:30 수업만 있습니다~

In Partners,

4 Rounds For Time:

(Time cap: 25 minutes)

350m Run (together)

20 Synchronized Handstand Push Ups

30 Deadlifts (255/165lb)

 

 

 

Thursday

2024/05/16

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I. Conditioning:

For Time,

Partitioned in anyway:

(Time cap: 18 minutes)

100 Box Jumps

100 Push Ups

150 Sit Ups

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*Every 3 minutes, including at 0:00 start with 1 Legless Rope Climb 

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II. Accessroy Work

8 Dumbbell Biceps Curl

(Slow on eccnetric, fast on concentric)

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Friday

2024/05/17

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I. Weightlifting

5 sets of

2 Power Cleans (80%)

*Reset at bottom

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II. Conditioning

For Time: 

(Time cap: 18 minutes)

2 Rounds of:

20 Wall Ball Shots (20/14lb)

10 Power Cleans (135/85lb)

 

Rest 2:00, into

 

2 Rounds of:

20 Wall Ball Shots (20/14lb)

10 Power Cleans (155/105lb)

 

 

 

Saturday

2024/05/18

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The 12th GirlFit 

Individuals Division