08/13/2024 Tuesday’s Workout
by Ana Liston
WARMUP
2:00 Bike
Into…
2 ROUNDS
10 Air Squat
10 Alt. Shoulder Taps
10 Tuck-ups
10 Kip SwingS
8 Empty BB Front Squat
8 Up-Down
8 Kipping Hanging Knee Raise*
*Switch to TTB/ TTS on 2nd Rounds
WORKOUT
5 SETS FOR MAX REPS
1:00 – Cal Bike
1:00 – Front Squat (75/55)
1:00 – Toes to Bar
1:00 – Up-Downs
1:00 – Rest
(Score is Total Reps)
POST WORKOUT SKILL
3 SETS
:20-:30 L-Hang or Knee-Tuck Hang
8-10 Alt. Candlesticks or 10-12 Hollow Body Rocks
-Rest As Needed b/t Sets-
(No Measure)
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09/22/2024 Sunday’s Workout
WARMUP 2 SETS10/8 Cal Bike (Easy Pace)8 Lunge-Lunge-Squat*8 Scap Pull-Ups:20 Dead Hang *Switch to 8 Alt. Step-Ups for the second set. Into… 2 SETS10/8 Cal Bike (Moderate Pace)8 Box Jumps… Continue reading
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