To MODIFY: We all know what this means. Adjust your workout to help you improve at the level you are at.
Blake modified tonight, taking 10 ring rows for 8 rounds and switching it for two musle-ups for 8 rounds! Modifying can be to challenge yourself!
Congratulations Blake way to go tonight!!!
Posted by Balcones Fitness on Friday, December 2, 2016
Warm up with a mile jog
EMOM for 20 min:
50ft sled push 180/90 (black top road)
End with a mile jog (optional but recommended)
3x max effort L-sit hold
rest 2 min
AMRAP 7 min of:
7 burpees
7 American swings (70/53)
*rest 7 min and repeat
Bent row 3×8
rest 2-3 min
75 ring row
75 ring dip
*every min do 20 air squats
Spend 10-15min working on handstands
5 rounds:
12 Dumbbell snatch
75/55
10 ttb
80 double unders
rest 1:30
3×10 partner glute ham raises
20min AMRAP:
100m farmers carry 70/53
1 legless rope climb
20 push ups
15 ovh suats 95/65
Work up to a heavy deadlift
3 rounds:
800m run
15 deadlift 315/205 (60-70%)
3×8 Bottom up press
rest 2 min
EMOM 14 min:
odd- 15 burpees
even- 12 pull ups
Spend 10 min getting the hips and shoulders open.
Dynamic stretches, bear crawl, spider crawl, single arm ovh carries etc.
3rds:
25 wall ball 20/14
25 sumo deadlift high pull 75/55
25 box jumps 24/20
25 push press 75/55
25 cal row
*rest 1 minute after each round
Bent row 3×8
rest 2-3 min
50 tire flips for time
*every min perform 5 tire jump throughs