attwpbAug 16, 20201 min readMonday 8.17.20Every minute, on the minute, for 8 minutes:Minute 1 – Side Plank (Left) x 40 secondsMinute 2 – Side Plank (Right) x 40 secondsMinute 3 – Reverse Snow Angels x 15 reps (slow & controlled)Minute 4 – Hollow Rocks or Hold x 30-40 seconds1,000m Run100 Double-Unders50 Russian Kettlebell Swings (32/24 kg)25 Ring Dips10 Bar Muscle-Ups25 Ring Dips50 Russian Kettlebell Swings100 Double-Unders1,000m Run
Every minute, on the minute, for 8 minutes:Minute 1 – Side Plank (Left) x 40 secondsMinute 2 – Side Plank (Right) x 40 secondsMinute 3 – Reverse Snow Angels x 15 reps (slow & controlled)Minute 4 – Hollow Rocks or Hold x 30-40 seconds1,000m Run100 Double-Unders50 Russian Kettlebell Swings (32/24 kg)25 Ring Dips10 Bar Muscle-Ups25 Ring Dips50 Russian Kettlebell Swings100 Double-Unders1,000m Run
Thursday 6.23.22Row 1000 Meters immediately followed by… Five rounds of: 20 Clean & Jerks 10 Ring Dips
Wednesday 6.22.22Every 3 minutes, for 15 minutes (5 sets of): Deadlift x 3 reps Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately. Complete a