10/06/2022 Thursday’s Workout
by Ana Liston
WARMUP
AMRAP x 3 MINUTES
:30 Cardio Choice
8 Tuck-Ups
8 Ring Rows
Intoโฆ
AMRAP x 3 MINUTES
:30 Cardio Choice
6 V-Ups
6 Kip Swing
WORKOUT
EMOM x 28 MINUTES
MIN 1 – :45 Max Strict Pull-Ups
MIN 2 – :45 Cardio Choice (Cals)
MIN 3 – :45 Max Toes to Bar
MIN 4 – :45 DBL KB Static Hold (Athlete Choice, Moderate)*
*Static Hold Options:
Farmer
Overhead
Front Rack
Mixed Grip
(Score is Total Reps of Pull-Ups, Cals, & TTB)
OPTIONAL COOL DOWN
FOR RECOVERY
1:00 Hurdler Stretch (R)
1:00 Hurdler Stretch (L)
1:00 Olympic Wall Squat
-Into-
5:00 Foam Roll As Needed
(No Measure)
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07/07/2024 Sunday’s Workout
WARMUP AMRAP x 3 MINUTES3 Scap Pull-Ups3 Scap Push-Ups3 Push-Up to Down Dog Intoโฆ AMRAP x 3 MINUTES3 Vertical Jumps (Soft Landing in ยผ Squat)3 Reps of Lunge-Lunge-Squat3 Slow DBL… Continue reading
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