NO Weightlifting Class Tonight!!! Happy Halloween
12 minutes EMOM
1st Airdyne 30 seconds
2nd 15sec/side KB Side Plank
*bottoms up for coaches challenge
3rd 8 Banded Chops/side
4 sets of the following superset:
DB Bench Press
*incline for challenge
4 reps @ 5151 Tempo
6 reps/arm @ 20X2 Tempo
3 rounds for time of:
15/12 cal row
12 Alternating KB Z Press 35/26
Airdyne 15/12 cal
30 seconds single arm plank/arm
*coaches challenge 44/35 KB
A. Accessory 12 minute EMOM (4 rounds each) 1st minute - :30 Suitcase Hold 2nd minute - :30 Hollow Hang 3rd minute - Rest (Pick a heavier weight for Suitcase Hold than last week) B. Conditioning 5 Rou
A. Strength Shoulder/Strict Press (slightly heavier than the week before 65-75% of a 1 rep max) 8, 6, 4 B. Conditioning 15 minute AMRAP 15 Wall-Balls 20#/14# 30 Double-Unders 200m Run
A. Conditioning 20 Minute AMRAP w/ a partner One partner does 150m KB Farmer Carry 53#/35# Other partner performs as many rounds as possible of 10 Calorie bike 20 Sit-ups *Score meters carried, and ca