Tuesday

2
Aug

Tuesday

Independence Fitness – Functional Fitness

Warm-up

Warm-up (No Measure)

Athlete choice – 2 min cardio machine (run/row/ski/bike)

Buy in: 100 jump rope (singles or doubles)

Then… 4 rounds:

15 double DBS (20# / 10#)

15 straight leg sit ups

15 ring rows

Cash out: 100 jump rope (singles or doubles)

Skill

Metcon (No Measure)

EMOM x 10:

Odd minutes: pull up work

Even minutes: :45 plank hold

L1: 10-12 kipping or butterfly & 25# / 15#

L2: 10-12 strong kip swings & no weight on plank

L3: 5-6 hanging banded kipping pull ups & plank on knees or hands

Workout

Metcon (Time)

For time:

30-20-10: Box Jump Overs

15-10-5: Devil Press

1K row

5-10-15: Devil Press

10-20-30: Box Jump Overs

L1: 35# / 20# + 24″ / 20″

L2: 30# / 15# + 24″ / 20″

L3: 20# / 10# + Step Overs