Tuesday
A.
Every 2 minutes, for 12 minutes (2 sets of each):
Station 1 – Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)
Station 2 – Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3 – L-Sit or L-Sit Progression x 45-60 seconds
B.
In teams of two:
Partner 1 performs
30/20 Calories of Rowing while
Partner 2 performs
AMRAP
10 Chest-to-Bar Pull-Ups
5 Strict Handstand Push-Ups
Partners switch when rowing is complete, pick up where your partner left off on the AMRAP. Partners perform three rows each and score is rounds and reps of AMRAP as a team.
Boom Lite
A.
Every 2 minutes, for 12 minutes (2 sets of each):
Station 1 – Supinated-Grip Pull-Ups x 8-10 reps @ 2110
Station 2 – Handstand Hold x 45-60 seconds
(perform with nose to wall if capable of doing so)
Station 3 – L-Sit or L-Sit Progression x 45-60 seconds
B.
In teams of two:
Partner 1 performs
30/20 Calories of Rowing while
Partner 2 performs
AMRAP
10 Chest-to-Bar Pull-Ups
10 L-Seated Dumbbell Press
Partners switch when rower completes calories, pick up where your partner left off on the AMRAP. Partners perform three rows each and score is rounds and reps of AMRAP as a team.
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