A Few minutes at a time

Competition Class

Strength

Skills and Drills

24min EMOM
min1: Ski 14/11 Cals
min2: Row 15/12 Cals
min3: Bike 15/12 Cals
min4: Rest

GYMNASTICS

Make up anything you missed from the week

UPPER STRENGTH

6 Giant Sets
Bench Press
5/5/3/3/1/AMRAP
40/50/65/80/90/95/50% (for the above reps)
5 DBL DB Bent Over Row (AHAP)
5 Strict Toes to Rings
20s Superman Hold

 

MetCon

CLASS

E2M12M
5 Push Press @ the following percentages
25, 50, 60, 70, 80, 50*
*the back off set @ 50% is an unbroken max set

3 Strict Chin Ups after each set of push press

3 Rounds, 1min at each station
min1: Wall Balls 20/14
min2: KBS 53/35
min3: Box Jumps 24/20
min4: 10 Push-ups, 10 Sit-ups
min5: Rest