attwpbJan 19, 20211 min readWednesday 1.20.21"I attribute my success to this - I never gave or took any excuses."Pre-Class:2:00 Cardio1:00 Frog Stretch1:00 Banded Hamstring Stretch Each Side1:00 Front Rack StretchWarm Up:5 Down Dog To Push Up:20 Plank5 Strict Ring Rows:20 Squat JumpsAMRAP 530/20 Cal Bike/Ski20 Box JumpsAMRAP Macho Man (115/85)Rest 5:00AMRAP 520/15 Cal Bike/Ski15 Box JumpsAMRAP Macho Man (135/95)Rest 5:00AMRAP 515/10 Cal Bike/Ski10 Box JumpsAMRAP Macho Man (155/115)Macho Man:3 Power Cleans3 Front Squats3 Push Jerks
"I attribute my success to this - I never gave or took any excuses."Pre-Class:2:00 Cardio1:00 Frog Stretch1:00 Banded Hamstring Stretch Each Side1:00 Front Rack StretchWarm Up:5 Down Dog To Push Up:20 Plank5 Strict Ring Rows:20 Squat JumpsAMRAP 530/20 Cal Bike/Ski20 Box JumpsAMRAP Macho Man (115/85)Rest 5:00AMRAP 520/15 Cal Bike/Ski15 Box JumpsAMRAP Macho Man (135/95)Rest 5:00AMRAP 515/10 Cal Bike/Ski10 Box JumpsAMRAP Macho Man (155/115)Macho Man:3 Power Cleans3 Front Squats3 Push Jerks
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