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Monday, November 16, 2020

16 November

Training Session AM (530a)

A1. 20 GHD's
A2. 15 Back Extensions
A3. 15 Reverse Hypers
Rest 2m, x2

B. 10-20-10 DB Triplet (70#)

C. Mobility

D. ēvoFIT Class

FIGHT GONE BAD MIN 1: 7/4 CAL BIKE + AMRAP BURPEES MIN 2: 20s PULSE SQUATS + AMRAP AIR SQUATS TO MEDBALL MIN 3: 20s HOLLOW HOLD + AMRAP TUCK-UPS MIN 4: 20s DEADHANG + AMRAP HANGING KNEE TUCKS MIN 5: 100M RUN + AMRAP SLAMBALLS (30/20) MIN 6: REST REST 3M PART 2 STRENGTH WORK: 3 ROUNDS FOR QUALITY 12 S/A SHOULDER PRESS IN LUNGE - EACH SIDE 12 S/A UPRIGHT ROW - EACH ARM 20 LYING HIP ABDUCTIONS - EACH SIDE

Training Session PM (130p)

A. Squats, 5-4-3-3 *All @ 315#

B. Deadlift, 5x5 @ 70% *315# For All

C. Class Workout "THE END OF DAYS" 3M AMRAP 25 CAL ROW (LADIES 15) 15 T2B 5 BURPEES TO HIGH TARGET MAX REPS KBS (2/1.5) REST 1M 3M AMRAP 25 CAL SKI (LADIES 15) 15 OVER THE BOX JUMPS 5 BAR MUSCLE-UPS OR 15 PULLUPS MAX REPS 10 YARD SHUTTLES *36/17/29/14 *96 Reps REST 1M, X2

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