For those of you who don’t know, we have a friend who was involved in a bad work accident, which has hospitalized him. We are doing a fundraiser this weekend, at our Grand Opening on Saturday, to raise funds to support him and his family. I don’t know how to
Warmup: Rowling Lift: 5 rounds: split squats x 5/side alternating with: banded good mornings x 10 WOD: “Dirty 30” 30 calories rowing 30 squats 30 situps 30 double under skips x 2 rounds
Warmup: Burgener + mobility Lift: EMOM: 12 minutes: 1 hang clean, 1 full clean, 1 jerk Workout: “Ab City!” 4 rounds: plank 20 seconds plank side 20 seconds plank other side 20 seconds 1 minute rest
Warmup: Shoulder circuit: 7 way shoulder stretch 3 rounds: 10 forward arm circles 10 reverse arm circles 10 band pull aparts 10 bend and bow 30 second pec stretch/side Lift: bench press 8×2 WOD: 10 minute AMRAP: 5 hang cleans 5 strict press 5 push press 5 burpees over the
Warmup: Alternating rounds of: 6 rounds total (3 each) Slam ball 20 seconds on, 40 seconds off Burpees 20 seconds on, 40 seconds off Lift: 5 rounds sumo deadlifts x 5 1 leg RDL x 5/leg (with a barbell for this time. focus on initiating with leg that reaches back)
A Kilo website. All rights reserved.