Workout

HELEN

3 ROUNDS FOR TIME

400m Run

21 KB Swings (53/35)|(35/26)

12 Pull-ups

Capacity Work

3 rounds  

200m run

21 KB swings

12 ring rows

 

CORE FINISHER

3 SETS

20 Strict Hanging Knee Raises

40 KB Flutter Kicks*


*Hold KB above chest and keep body in hollow position

 

Homework

Snack Work 

5 SETS

2 Bench Presses

-Rest 3:00 b/t sets-


EMOM x 12

Min 1 - 10 Chin - ups

Min 2 - 20 Alt. DB Curls

Min 3  - 15 Ring Rows


3 - 4 SETS

20 Weighted Sit-ups or Unweighted GHDs

 

Conditioning  

EMOM x 12 MINUTES

Min 1 - 8/6 Cal Bike + 10 Box Jumps (24/20)

Min 2 - 12 WB (20/14) + 8 KBS (70/53)

Min 3 - 15 KB DL (70/53 a hand)


-Rest 5:00-


EMOM x 12 MINUTES

Min 1 - 10/8 Cal Row + 6 Burpees

Min 2 - 5/5 KB Snatches (70/53) + 5 BJO (30/24)

Min 3 - 3/3 SA KB Thrusters (70/53) + 100m Run


STRENGTH

AMRAP x 5 MINUTES 

Power Snatches (135/95)


-Rest 2:30-


AMRAP x 5 MINUTES

Power Clean (185/135)

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