Fitness A) EMOM 10 mins: Min 1: Shoulder Press x 8 – 10 @20X0 Min 2: Hanging L-Sit x 30s Coach’s note: Shoulder Press bars will be from the floor as there will not be enough racks B) AMRAP 5 mins: 10 Russian Swing (24/16kg) 10 Goblet Squat (24/16kg) Rest 3 mins AMRAP 5 mins 20 KB Clean (24/16kg) 20 Goblet Forward Lunge (24/16kg) | Performance A) Strict Handstand Press Up EMOM 10 mins: 2 – 5 reps Scale to 3s negatives Try and improve on 24/8/16 B) EMOM 5 mins Min 1: 1 Strict C2B Pull Up + 1 Front Squat (80/55kg) Min 2: 2 Strict C2B Pull Up + 2 Front Squats Min 2: 3 Strict C2B Pull Up + 3 Front Squats Min 2: 4 Strict C2B Pull Up + 4 Front Squats Min 2: 5 Strict C2B Pull Up + 5 Front Squats Rest 3 mins, repeat. Front Squats from the floor. |
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February 2019
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