Laura Nitowski

16.07.23

AM:
30 ring muscle-ups for time
*AMRAP on the first set.
+
(Rest as needed)
+
For time:
30 kipping handstand push-ups (10” deficit)
+
(Rest as needed)
+
800m farmer’s walk (35/hand)

PM:
3k run @ 75%
*”Jogging” pace
-Rest 5 min
3k run @ 75%

16.07.22

AM:
45 min assault bike @ 50%
*Every 5 min get off and do 4 tough DB squat snatches, alternating

PM:
A. Squat snatch x2 + Overhead squat x2
Build to a tough complex for today

B. EMOTM 10:
Snatch balance
*Start moderate and build per set.

C. Front squat
Build quickly to a challenging 4 for today, then do 3×4 @ 85-90% of today’s tough set

D. EMOTM 10:
1st: 10 glute-ham raises
2nd: 30s Sorensen hold

E. 15 min AMRAP:
10 push-ups, hand-release
10/arm single-arm KB thruster (55/35)
50’ burpee broad jumps
1 legless rope climb
200m run

16.07.21

45 min @ 75%:
1 min assault bike
50’ bear crawl
1 min row
15 single-unders
1 min FLR on rings
15 straight leg sit-ups, arms overhead
1 min step-ups, alternating (20)
10s superman hold
1 min shuttle run – 10 yard increments