Search

Tuesday 02022021


https://www.cfib-fcei.ca/sites/default/files/2020-04/Screening%20Questionnaire%20for%20COVID19.pdf

Warmup

10 min cap

Handstand Push-Up Conditioning

For Time:

30 Kipping Handstand Push-Ups

20 Burpee Box Jump Overs (30"/24")

30 Kipping Handstand Push-Ups

"Quittin' Time"

AMRAP 5:

Buy-In: 25/19Calorie Bike

AMRAP In Time Remaining:

12 Deadlifts 225 / 155 lb

12 Barbell-Facing Burpees

Rest 5:00

AMRAP 5:

Buy-In: 25/19Calorie Bike

AMRAP In Time Remaining:

8 Deadlifts 275 / 185 lb

8 Burpee Box Jumps (24"/20")

Rest 5:00

AMRAP 5:

Buy-In: 25/19Calorie Bike

AMRAP In Time Remaining:

4 Deadlifts 315 / 205 lb

4 Burpee Box Jump Overs (24"/20")

Xtra

Midline

3 Sets Not for Time:

36 GHD Sit-Ups

18 "Uneven" Dumbbell Deadlifts


203 views0 comments

Recent Posts

See All

WARMUP gymnastics/ grunt work 2RDS max strict pull-ups / band Sandbag Carry 50 feet max strict ring dips / band Sandbag Carry 50 feet Max Strict Knees to Elbows Sandbag Carry 50 feet Max Wall Facing H

WARMUP STRENGTH Shoulder Press Set 1 – 6 reps  @ 65% Set 2 – 6 reps  @ 75% Set 3 – 6 reps  @ 85% Set 4 – 6 reps  @ 90% based off 5 RM 3 seated box jumps after every set. weighted vest if you have one.

WARMUP STRENGTH Choice of FS or OHS based on limiter/priority. Front Squat/ OH Squat Set 1 – 6 reps  @ 65% Set 2 – 6 reps  @ 75% Set 3 – 6 reps  @ 85 Set 4 – 6 reps  @ 90% Rest as needed *% based off