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Fitness & Performance

20.05.29

MINIMAL EQUIPMENT
@ 0:00—
33-21-9:
Row/bike calories
Burpees
@ 9:00—
21-15-9:
Row/bike calories
Burpees
@ 17:00—
15-12-9:
Row/bike calories
Burpees
+
EMOM 10:
1st: 30s half Turkish get-ups, right
2nd: 30s half Turkish get-ups, left
 
BARELY ANY EQUIPMENT
@ 0:00—
33-21-9:
Odd object ground-to-overhead
Burpees
@ 9:00—
21-15-9:
Odd object ground-to-overhead
Burpees
@ 17:00—
15-12-9:
Odd object ground-to-overhead
Burpees
+
EMOM 10:
1st: 30s half odd object Turkish get-ups, right
2nd: 30s half odd object Turkish get-ups, left

20.05.28

MINIMAL EQUIPMENT
A. 5 rounds:
10/side goblet kickstand squats
-Rest 1 min
•Goblet kickstand squat: https://youtu.be/DPj6R13i2do
 
B. 5 rounds:
30s goblet wall sit
30s air squats @ 3030 tempo
30s jumping switch lunges
-Rest 90s
 
BARELY ANY EQUIPMENT
A. 5 rounds:
10/side odd object goblet kickstand squats
-Rest 1 min
•Goblet kickstand squat: https://youtu.be/DPj6R13i2do
 
B. 5 rounds:
30s odd object goblet wall sit
30s air squats @ 3030 tempo
30s jumping switch lunges
-Rest 90s

20.05.26

MINIMAL EQUIPMENT
A. 3 rounds:
90s AMRAP: 3 unbroken strict handstand push-ups
90s AMRAP: 5 unbroken double DB bent over rows
-Rest 90s
•Sets must be unbroken. Break after completing the required number of reps.
 
B. 12 min AMRAP:
1-2-3-4…wall climbs
2-4-6-8…jumping squats
3-6-9-12…bike/row calories
 
BARELY ANY EQUIPMENT
A. 3 rounds:
90s AMRAP: 5 unbroken push-ups
90s AMRAP: 5 unbroken bent over odd object rows
-Rest 90s
•Sets must be unbroken. Break after completing the required number of reps.
 
B. 12 min AMRAP:
1-2-3-4…pike push-ups
2-4-6-8…jumping squats
4-8-12-16…burpees, no push-up
 

20.05.25

“COVID Murph”
For time:
1 mile run
-Into
20 rounds:
5 KB swings
10 push-ups
15 squats
-Into
1 mile run
•Sub 1600m row or 2.5 mile assault bike for 1 mile run.
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