Search
  • attwpb
    • Oct 30, 2021
    • 1 min read

Monday 11.1.21

Warm-Up. Two sets of: 30 Second Side Plank (left) 30 Second Scapular Circles from Push-Up Position 30 Second Side Plank (right) 30 Second Supinated-Grip Hang from Pull-Up Bar Rest 30 seconds 6 Kettlebell Windmills (each side) 8 Single-Leg Hip Thrusts (each leg) 10 Alternating Cossack Squats Rest as needed


Then… AMRAP 15: 12 Kettlebell Swings (32/24 kg) 6 Deficit Ring Rows 6 Strict Handstand Push-Ups


Rest 5 minutes, and when the running clock reaches 20:00…

4 Rounds: 1 Lap Meter Run 12 Pull-Ups 12 Dumbbell/Kettlebell Push Press (55/35 lbs)

13 views0 comments

Recent Posts

See All

Every 2 minutes, for 16 minutes (8 sets): Hang Clean + Clean Complete as many rounds and reps as possible in 10 minutes of: 50 Double-Unders 15 Pull-Ups 10 Power Cleans (155/105 lbs)

Four rounds for time of: 400 Meter Run 10 Single-Arm Dumbbell Push Press* (left side – 55/35 lbs) 10 Single-Arm Dumbbell Push Press* (right side – 55/35 lbs) 15 Ring Dips

2,500M Row Then: 40 Wall Ball Shots (20/14 lbs) 20 Burpee Box Jump-Overs (24″/20) 30 Wall Ball Shots 15 Burpee Box Jump-Overs 20 Wall Ball Shots 10 Burpee Box Jump-Overs