Laura Nitowski

16.08.17

45 min @ 75%:
1 min assault bike
1 min row
1 min FLR on rings
1 min single-unders
1 min shuttle run – 10 yard increments

16.08.17

AM:
5 min row @ Z1
+
4 sets:
30s rotational ball slams (40/30)
-Rest 10s
30s rotational med ball toss against wall, right
-Rest 10s
30s rotational med ball toss against wall, left
-Rest 10s
30s reverse sled drag, grinder effort
-Rest 10s
30s DB flyes
-Rest 2-3 min
+
5 min row @ Z1

PM:
A. EMOTM 10:
Mins 1-5: 2 jerk dips
Mins 6-10: 2 split jerks

B. Power clean – touch-and-go
4-6-8-6-4; Rest 60s
*Change weights between sets.

C1. Reverse shot toss against wall
5×2; Explosive; Rest 30s
C2. One and a quarter front squats
5×2; Fast; Rest 2 min

D. E30s for 10 min:
3s assault bike @ 100%
+
(Rest 5-10 min)
+
Tabata air squats
8 sets:
20s air squats @ 100%
-Rest 10s

16.08.16

AM:
30 min @ 75%:
1:30 assault bike
1 min step-ups, right (30/24)
1:30 assault bike
1 min step-ups, left (30/24)

PM:
A. EMOTM 12:
1st: 20s rear-foot elevated split squats, right
2nd: 20s weighted pistols, right – fast
3rd: 20s rear-foot elevated split squats, left
4th: 20s weighted pistols, left – fast

B. EMOTM 10:
3 deadlifts w/ band tension
*Reset each rep. 5-10# heavier than last week.

C. EMOTM 12:
1st: 30-45s single-arm KB front rack carry, right – tough
2nd: 30-45s waiter’s walk, right – tough
3rd: 30-45s single-arm KB front rack carry, left – tough
4th: 30-45s waiter’s walk, left – tough

D. “Amplify Open Workout #1″
AMRAP in 12 Minutes:
• 6-9-12-15… Strict Handstand Push-ups
• 12 GHD Sit-ups
• 15 Box Jump Overs (24″/20″)