- Betsy
Week of September 28th
Well guys, as begin to close one month, we cannot wait to start another one with you all!
There is some content we cannot wait to bring you guys in the next month and moving forward. We feel the more inform any one person is, the easier it is for them to make the best decisions for them moving forward. Thats what we plan to do for you guys, educate and inform MORE than we do now...way more.
If anyone has suggestions about what you'd like to see moving forward, please do not hesitate to tell us. We want to provide you what YOU want.
PCS
For 30:00:
-Walk, nasal breathing only
At 05:00, 10:00, 15:00, 20:00 and 25:00
-10/10 Arm Circles
-10 Lateral Arm Swings
-10 Boot Strappers
-5/5 Toe Walk
-5/5 Heel Walk
Monday
Version 1 (V1)
5 Rounds For Time:
-7 Hang Power Cleans
-21 Box Step-ups
Version 2 (V2)
5 Rounds For Time:
-7 KB Sumo Deadlift High Pulls
-28 Walking Lunges (14/14)
Tuesday
V1 & V2
Every 7:00 for 4 Sets (28:00)
-800m Run (can sub for a row or bike)
Wednesday
V1 & V2
Part 1
4 Rounds of:
-8/8 Single-arm Half Kneeling KB Press w/KB Front Rack Hold
-0:30-0:45 Rest between arms
Part 2
5 Rounds For Time:
-10 Strict Pullups/Inverted Rows/Banded Strict
-15 Deficit Pushups
-150 Single Unders
Thursday
V1
Every 3:00 for 6 Sets (18:00):
6-4-2-6-4-2
-Back Squats
*Second wave of 6-4-2 should be heavier than the first
V2
Use this version for achey knees or hips or if you do not prefer the bar
Every 3:00 for 6 Sets (18:00):
-6 Tempo Goblet Squats
Friday
V1
Every 4:00 for 4 Sets (16:00):
-15 Push Press
-12 Thrusters
-9 Chest to Bar Pullups
V2
-15 Z-Press
-10 Double DB Front Squats
-15 DB Bent Over Rows
Saturday
V1
EMOTM for 30:00:
Minute 1:
-15/12 Calorie Bike
Minute 2:
-10 Bar Facing Burpees
Minute 3:
-5 Sumo Deadlifts
V2
EMOTM for 30:00:
Minute 1:
-10 Calorie Bike
Minute 2:
-8 Bar Facing Burpees
Minute 3:
-10 KB Swings, tough weight
You guys impress us each and every day! Love you all!