Thursday, Sept 22

Strength:

Alt EMOM 12 mins: Bench Press and Pendlay Rows 

Every 1 min for 12 mins, alternating between:

5 Bench Press, 60% 1RM

5 Pendlay Rows, pick load

Athlete Instructions

Bench Press- 00X0 tempo

Pendlay Rows- speed off the floor

“Mock! Yeah! Ing! Yeah!”

AMRAP 12 mins: Renegade Rows, Running Single Unders, Toes-to-bars, and Double Unders 

Complete as many rounds as possible in 12 mins of:

12 Renegade Rows, 50/35 lbs

24 Running Single Unders

10 Toes-to-bars

20 Double Unders

Athlete Instructions

We are targeting midline stability and conditioning today. We are looking for unbroken sets throughout, steady movement and limited rest periods between movements and/or sets.

L2: Complete as many rounds as possible in 12 mins of:

12 Renegade Rows, 35/25 lbs

24 Running Single Unders

10 Knees-to-elbows

20 Double Unders

L1: Complete as many rounds as possible in 12 mins of:

12 Renegade Rows, 25/15 lbs

24 Running Single Unders

10 V-ups

20 Single Unders