Thursday November 16th 2016

By November 17, 2016All Posts, Workout of the Day

Thursday:
Warmup:
5:00 of
10 Band Pull-aparts
10 Inch Worm Pushups
15 Abmat Situps

A.
Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: Rope Climb x 2 ascents
Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time
Minutes 5-6 & 11-12: Handstand Walk x 10 meters OR 45-60 second Handstand Hold

B.
Four rounds for time of:
14 Alternating Dumbbell Snatch (55/35 lbs)
14 Toes to Bar
400 Meter Run

Boom Lite:
Warmup:
Same as above

A.
Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: Supinated-Grip Strict Pull-Ups x 3-8 reps
Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time
Minutes 5-6 & 11-12: Handstand Walk x 10 meters OR 45-60 second Handstand Hold

B.
Four rounds for time of:
14 Alternating Dumbbell Snatch
14 V-Ups
400 Meter Run

Boom Fitness