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Monday, December 21, 2020

21 December

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

C. 2m Belt Squat Marches

D. Mobility

E. ēvoFIT Workout

PART 1 17M AMRAP 1K/800M ROW 50 GORILLAS WITH TORPEDO 50 TUCK-UPS
*2 Rounds
PART 2 3 ROUNDS FOR QUALITY 10-15 STRICT TORPEDO PRESS - EACH SIDE 20s HOLLOW HOLD OR 20 HOLLOW ROCKS 20 TORPEDO PULSE SQUATS
*Complete


Training Session PM (130p)

A. Back Squat; Build to heavy single
*375

B. Ski Tester
0:00 - 1:30 (35 Cals)
1:30 - 2:30 (55 Cals)
2:30 - 3:30 (85 Cals)
3:30 - 4:00 (100 Cals)
4:00 - 4:30 (125 Cals)
4:30 - 5:00 (150 Cals)
*Made it to 118 Cals at 4:30 Mark

C. "Easy Company"
Every 4m For 20m
16 Cal Bike
1 Round "DT" (155)
Max Rounds and Reps Of "Cindy"
*11+4

D. Deadlift; 5x3
*Complete at 365

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