60-Day Challenge is HERE!!!! Check in W/ Coach and sign up!!!
Skill
Tabata Push Ups
Tabata Horizontal scissors
WOD
17 min AMRAP
3, 6, 9, 12, …
Back Squats
Jumping Lunges
Hand Stand Push-ups
then,
100 Double Unders (250 singles)
ABS/booty
3 Rounds of
30 Bicycles
30 Crunches w/ twist
30 Curtsy Lunges
30 Jack Knives
Cardio
21 mins Row, Bike, ski erg (or mix)
Skill 100 Double Unders or 50 attempts Bend Over Rows 4x8@70% 1RM WOD 30 OH Walking Lunges (15/25) 40 Front Squats (65/95) 50 Jumping Lunges (Air 40 Back Squats (85/95) 30 Ring/Bar Dips THIS IS IT: L
Skill Floor Bench Press 4x8@65-70% 30 GHD's WOD 3 mins to complete 8 Thrusters (65/95) 4 Burpees 8 Hand Stand Push ups 4 Burpees 8 Floor Wipers Rest till end of 3 mins Repeat 4 more x (5 total)
Skill 6 sets of 5's on Toes to Bar, try to string em. 2x30 Push ups (mix em up) WOD 3 Rounds of 25 Double Unders 20 Sit ups 10 Crossovers (attempts) Then, 6 Rounds of 7 Power Snatches (65/95) 7 (1 str