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Performance

22
Feb

2018.02.22 | Performance

PART 1
Use a barbell loaded with 45’s for the ab roll-outs.
30 minutes for form:
10 x Ab Roll-Outs
10 x Push-Ups
20 x Sit-Ups
30 Second Superman Hold

20
Feb

2018.02.20 | Performance

PART 1 (TIMECAP: 15 Min)
The D-Ball must be carried in the frontal plane.
6 rounds for time:
40 x Double-Unders
20 x D-Ball Walking Lunges (70/50)

PART 2
For form:
30 x Strict Chin-Ups
50 x Good Mornings (45/35)

17
Feb

2018.02.17 | Performance

PART 1 (TIMECAP: 25 Min)
Rest 5 minutes between sections.
For time:
3 rounds:
10 x Deadlifts (225/155)
15/10 Calorie Air Bike
1 round:
1000m Row
50 x Wall Balls (10/9 Feet) (20/14)
30 x Pull-Ups

16
Feb

2018.02.16 | Performance

PART 1
Total the number of back squats completed.
Rest 1 minute between rounds.
5 rounds of the following:
Every minute on the minute for 3 minutes:
1: 30 x Bench Lateral Skiers
2: 10 x Dips
3: AMRAP Back Squats (135/95)

15
Feb

2018.02.15 | Performance

PART 1
Focus on form.
Rest 1 minute between rounds.
5 rounds of the following:
Every minute on the minute for 5 minutes:
1: Chin-Up Hold
2: Elbow Plank
3: Side Plank (30 Seconds Each Side)
4: Wall Squat Hold
5: Straddle Hollow Body Hold

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