May 16, 2019

EMOM for 20 Minutes

Odd: 5 Strict Pullup* + 5 Burpee Box Jump Over 24/20

Even:  5 Strict Handstand Pushup** + 5 Burpee Box Jump Over 24/20

*scale strict pullups with ring rows.  make them hard.  elevate feet if

necessary.  do not do kipping pullups or negatives.

**scale hspu with seated shoulder press.  use dumbbells or kb. 

if not able to find a suitable weight using db or kb you may use a bar.

strength movements are the priority today.  scale cardio movements

if necessary to be able to have more time for the strict movements.

record total number of rounds where all reps are completed.

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May 8, 2019

On a 40 minute running clock:

A) 10 minute Row

B) 10 minutes of:

20 Walking lunge

20 Russian KB Swings 35/26

20 Situps

C) 10 minute Assault Bike

D) 10 minutes of:

20 Step ups 20"

20 Burpees (step back and step up)

Go in any order.  No score   You may run in place of bike or row if you prefer   

This is designed to be an Aerobic Capacity piece.  These are

great for recovery and building an outstanding base for your

overall fitness.  This should be done at a conversation pace.

If you have a Heart Rate Monitor, your HR should be below

140ish at all times.