attwpbJul 19, 20211 min readTuesday 7.20.21Pre-Class:Double Unders PracticeWarm Up:1:00 Couch Stretch1:00 Straddle Stretch3 Rounds With Increasing Weight On A Barbell:15 Back Squats15 Bent Over RowsEvery 2 minutes, for 18 minutes (3 sets) of:Station 1 – 10 Back SquatsStation 2 – 15 Pausing Strict Ring RowsStation 3 – :30 Side Plank Each Side3 Rounds:60 Double Unders15 Dumbbell Thrusters12 Burpee Box Jump Overs
Pre-Class:Double Unders PracticeWarm Up:1:00 Couch Stretch1:00 Straddle Stretch3 Rounds With Increasing Weight On A Barbell:15 Back Squats15 Bent Over RowsEvery 2 minutes, for 18 minutes (3 sets) of:Station 1 – 10 Back SquatsStation 2 – 15 Pausing Strict Ring RowsStation 3 – :30 Side Plank Each Side3 Rounds:60 Double Unders15 Dumbbell Thrusters12 Burpee Box Jump Overs
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