1-8-18

1-8-18

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GET READY FOR OUR 40 DAY BODYFAT CHALLENGE NEXT MONDAY!!!!


WARM-UP

 EMOM-every min for 9mins

1st min- Front Squats with 3sec pause in bottom

2nd min- 30sec Hollow Hold / 30sec Alternating To Touches

3rd min- Single / Double Under Practice


STRENGTH

EMOM-every 2mins for 20mins

-1 Heavy Front Squat

*Build throughout the 10 sets to find either a heavy weight or if you feel good a new 1RM…..DO NOT MISS REPS!!!


WOD

Open Workout 13.3

12Min Amrap

-150 Wall Balls (20/14)

-90 Double Unders

-30 Muscle Ups

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*Scaling will be:

-Fat ropes for double unders

-Muscle Ups will be Bar Muscle Ups OR C2B Pull-Ups


EXTRA WORK

3-4 Sets

-15 Good Mornings

-15 Weighted DB Sit Ups

*Increase weight throughout and make them tough

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