ALEX AND MARTY
15-12-9-6-3
Devil Press (2x50/35)
45-36-27-18-9
Sit Ups
(30-24-18-12-6
GHD Sit Ups)
Strength
8 Tempo Romanian Deadlift @65-72.5%
8 Tempo Romanian Deadlift @65-72.5%
8 Tempo Romanian Deadlift @65-72.5%
8 Tempo Romanian Deadlift @65-72.5%
*Rest 3 Min between sets w/:30 Hip Flexor Band Stretch
**Tempo is 3:0:X:1 AKA 3 sec down, 0 sec pause, Xplode up, 1 sec at top.
***Build off feel. Keep a little in the tank.
LIVE LONG AND PROSPER Buy in: 100 Double Unders 3 Rounds 10 Overhead Squats (95/65) 10 Bar Facing Burpees -rest 3 minutes- Buy in: 30 Overhead Squats (95/65) 3 Rounds 10 Bar Facing Burpees 50 Double U
“ZANGIEF” 6:30 Comp Class Teams of 2 20 min AMRAP 80 Calorie Row 60 Wallballs 20/14 40 Back Squats (from the ground) 135/95 20 Chest-to-Bar Pull-ups -rest 5 mins- 20 min AMRAP 50 cal bike 50ft handst
ACAI 24 minute EMOM Minutes 1 & 2: 90 Sec Bike/Row @ 55-65% Minute 3: 20 Toes to bar Minutes 4 & 5: AMRAP 5 Power Snatch (155/105) + 5 Overhead Squats (155/105) + 10 Bar Facing Burpees Minute 6: REST