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Monday
17 Jul 2017 6 min AMRAP 1 length walking lunge with plate overhead 8 knees to elbows/ knees up 1 length walking lunge with plate overhead 12 plate ground to overhead "BAR MUSCLE UP / RIG TEKKERS EVERYONE DOES 3 x 5 little kips (all shoulders, no hips) 3 x 4 big kips (shoulders + hips) If you can do 10x Rx pullups linked: L1: 1-2-3-4-5... BMU LINKED L2: Practice BMU with bands If you are working on getting your Rx pullup L3: Try 2-3 reps at a time of each of these 1. Kipping in a band. 2. Kip + pull 3. Kip + pull + push away 4. Linking kipping pullups without losing rythym. " "Tabata row/bike (4 mins) Rest 1 minute Tabata squats (4 mins) Rest 1 minute Tabata row/bike (4 mins) Rest 1 minute Tabata kb swings @ 32/24kg (4 mins) The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Your Tabata score is the LEAST number of calories rowed/biked or reps performed in any of the 8 intervals. |
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July 2018
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