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Training Plan for Friday February 7th 2020

A) max reps per station on a 3 min on 1 min off clock

- start at beginning each round

A1) 00:00-3:00, 4:00-7:00

- 10 cal bike
- 10 DB thrusters or wall balls

A2) 8:00-11:00, 12:00-15:00

- 10 step down box jumps
- 10 russian kb swings @25-35% bdywt

A3) 16:00-19:00, 20:00-23:00

- 60 skips or double-unders (sub 30s bike)
- 10 strict midline variation

A4) 24:00-27:00. 28:00-31:00

- 20 alt reverse lunges - plate
- 10 ground to overhead - plate

B) 3 rounds

- 3-10 strict pull up variation @1113

- 12/12 3" elevated single-arm farmer hold alt reverse lunges @15-25% bdywt per hand

D) Accessory

- 2 min kneeling heel to butt sit (heels together)
- 6/6/6/6 wrist CARS

Notes:

- start the beginning each round
- use box that is knee height
- use a midline variation that allows for 10 reps in a row each set
- use a pull-up variation that is one harder than you can complete 5 sets of 10 at
- RPE of 8/10