Tag Archives: hollow rock

Workout of the Day – Monday 5/15/17

15 May

FALSE GRIP RING ROWS:

4 X 5

then 

Muscle-up Transitions:

4 X 3

then

“The RL (#idontwanttodothis)”

AMRAP in 25 min of:

“Cindy”

5 pull-ups, 10 Push-ups, 15 Squats

(Scale-up: 3 Muscle-ups, 3 Handstand Push-ups, 5/5 Pistols)

Every 5 min Run 400 m or Row 500 m (start with Run)

Extra Credit:

“The RL Abz”

10 V-ups

10 Tuck-ups

10 Hollow rocks

10 Side Plank Dips

X 3

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Workout of the Day – Thursday 5/11/17

11 May

BACK SQUAT: 

3 – 3 – 3 – 3 – 3

then

EMOM for 10 min of:

5 Toes-to-Bar

5 Hang Power Cleans (135/95)

then

4 Rounds for Time of:

200 m Run

20 Hollow Rocks or 30 sec Hold

Extra Credit:

Bulgarian Squats:

8 – 8 – 8 – 8

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Workout of the Day – Thursday 4/27/17

27 Apr

BACK SQUAT:

4 – 4 – 4 – 4 – 4

then 

For Time:

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 of:

Dumbbell Hang Squat cleans (35s/25s)

Push-ups

then

AMRAP in 5 min of:

5 Strict Pull-ups

30 Double-unders

Extra Credit

10 V-ups

10 Tuck-ups

10 Hollow Rocks

X 3

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