Monday Jan 31

Party Pump Combo vol.2

Warm Up

EMOM

 

Min 1: 10/8 C2

Min 2: 10 Push Ups

Min 3: 10/8 C2

Min 4: 5 Ring Row

 

Mobility

  • Wall Slides
  • Ball into Pec

Strength

Party Pump combo

7 Sets

3 Bench Press @ 3010

3 Chin ups (Weighted)

Workout

RX

AMRAP 10min

 10 T2B

10 Box Jump Overs 24/20”

RX+

AMRAP 10min

 10 T2B

10 Burpee Box Jump Overs 24/20”

SC

AMRAP 10min

10 Knees to Elbows/Leg Raisers

10 Box Jump Overs 24/20”

Fit

AMRAP 10min

 10 V-Ups/Sit ups

10 Box Jump Overs 24/20”

Goal: Endurance and Midline

Extras

Gymnastics

3 Sets

 

5 Ring MU Beat Swing + Elevation

5 – 7 Ring Dip Hold + Leg Swing

 

Core

40 on/ 20 off

 

  • Flutter Kicks
  • Wall Walks
  • Tap Crunches
  • Floor Thrusters with Knee Push-Ups
  • Hollow to Arch Roll

Open Gym Sundays Work Out For time 150 KB swings @ 24-16 kg 100 Box step-up overs @ 24-16kg + 24/20″ 3Km …

Saturday WOD Bring your friends Work Out With a Partner, You go I go (round for round) AMRAP 28 min 10 Pistols …

Sumo Deadlift Warm Up 1min Easy Row 30sec rotating scorpions 1min Moderate Row 30sec Mountain Climbers 1 min Hard Row  Specific 3 …

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