From 0:00-3:00, perform 3 rounds of:
3 pull-ups
6 push-ups
9 squats
From 3:00-6:00, perform 3 rounds of:
4 pull-ups
8 push-ups
12 squats
From 6:00-9:00, perform 3 rounds of:
5 pull-ups
10 push-ups
15 squats
From 9:00-12:00, perform 3 rounds of:
6 pull-ups
12 push-ups
18 squats
+
30 min AMRAP
Row 250/200m
20 KB Swing
30 ABMAT Situp
Bike 20/15cal
40 DU/80 Singles
30 Walking Lunge
///ADV
AMRAP Muscle Up/C2B
10 TnG Hang Power Clean AFAP
Row 300m
Rest 3 min, x4
///BEG
10 TOUGH Supine Bar Row
10 TnG Hang Power Clean/KB Swing
Bike 20/15 Cal
Rest 3 min, x4
+
B1. Strict Pronated Pull @ 3011; AMRAP; x5, rest 90 sec
B2. Bent-Over DB Lateral Raise @ 3011; 8-12 reps; x5, rest 90 sec
Client of the Month for August 2016 is Lisa Crouch! Lisa has come a long, long way since starting with us back in mid-2015. When she first started she had very limited mobility and little body awareness, which severely limited the number of movements she could do during workouts. However with unwavering persistence, Lisa has…
DetailsGlute activation warmup
+
A1. Romanian Deadlift @ 3010; 8-12 reps; x6, rest 60 sec
A2. Barbell Hip Thrust @ 3112; 8-12 reps; x6, rest 60 sec
+
25 HSPU
50 Box Jump @ 20”/24” (Step Down)
20 HSPU
40 Box Jump @ 20”/24” (Step Down)
15 HSPU
30 Box Jump @ 20”/24” (Step Down)
10 HSPU
20 Box Jump @ 20”/24” (Step Down)
5 HSPU
10 Box Jump @ 20”/24” (Step Down)
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