Thursday, February 1, 2018
Ansgar
Alohi
What a great way to start the New Year! Lots of PR’s on the board for January. We had three people get their first muscle-ups in the last two days! Justin got a bar muscle-up yesterday, Â Ansgar and Alohi got ring muscle-ups today. We are proud of all of you!
020118
A. Warm-up: Coach’s choice
B. Four sets:
Elevated bench rows with DBs x 8-10 @ 30×1
Russian twists x 30-40 reps
Hamstring curls x 10-15 reps (band or med-ball)
C. Complete as many rounds and reps as possible in 8 minutes of:
15 SDHP w KBs (53/35)
20 mountain climbers
Rest exactly 4 minutes, and then,
Complete as many rounds and reps as possible in 8 minutes of:
10 V-Ups
12 box step overs with DBs (20/24) (50/35)
>>On-ramp
Complete as many rounds and reps as possible in 8 minutes of:
15 SDHP w KBs (light kettlebell)
20 mountain climbers
Rest exactly 4 minutes, and then,
Complete as many rounds and reps as possible in 8 minutes of:
10 leg raises
12 box step overs