Strength, FYF

1238

By: Kurtis Frasier

JAN

12

Friday at 11:06pm


Workout: Strength

10min row/ski/ad

-

15x Sqt + 10x KBS + 5x GS + 5x RDL

4rds

or 

Bulgarian Bag complex:

10x spin (each direction) + 10x swing + 10x Sqt + 10x lunge

4rds

-

Work to heavy DL

5x3 @ 80% or 5x2 @ 85%

full rest between

-

4x15 Reverse Hyper

4x15 Bulgarian split sqt

4x10 KB RDL

4x5 SLDL

-

foam roll

 

 

Workout: FYF

10min row/ski/ad

-

10x air sqt + 5x GS + 5x RDL  + 5-10xhand release push up

5rds

-

10min time cap

50% body weight in cal on row/ski/AB

* in time remaining max DL

-

5min rest

-

10min time cap 

50% body weight in cal on Row/ski/AB

* in time remaining max burpees

-

5min rest

-

10min time cap 

50% body weight in cal on row/ski/ab

* in time remaining max Back sqt or goblet sqt

*******

Note: Goal for all rounds was to complete 50x reps of the assigned movement after calorie mark was complete. Some completed the goal, others did not. Everyone got what they deserved. choose your weight wisely

* If using Assault bike complete 50% BW in calories, if using AD complete 60%

-

Mobilty work

 

 

Participants

Strength: Kurtis, Ashley

FYF: Corey, Michelle, Sarah, Kurtis, Ashley, Nicole, Lauren, Julie 






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