ABS FOR AUGUST WILL BE DONE MONDAY, WED, FRIDAYS!
Skill: ABS!
3 sets: 10 Banded Pallof Press/side rest :30 bt sides 10 Banded Rotations/side rest :30 bt sides
2 sets: Single Arm Plank R x 1:00 rest 1:00 Single Arm Plank L x 1:00 rest 1:00
3 sets: 15 Hanging Weighted Knee Raise (USE A DB AND PLACE BEtween feet)
Conditioning:
3 Rounds: 20 Deadlifts (155/105) 15/10 Calorie Bike or Row 20 Hang Dumbbell Reverse Lunges (50’s/35’s) 15/10 Bike or Row
Strength: Front Squats 1x8 @ 65% 1x8 @ 70% 1x8 @ 75 % 1x8 @ 80% Conditioning: 3 Sets: Each Set is 3 Rounds of: 10 Deadlifts (225/155)(185/125) 8 Burpee Box Jumps (24/20) Rest 1 min btwn sets
Strength: Shoulder Press 1x8 @ 65% 1x8 @ 70 % 1x8 @ 75% 1x8 @ 80% Conditioning: Every 3 Minutes for 21 Minutes (7 Rounds) 10 Toes to Bar 30 Double Unders 10 Power Snatch (135/85)(115/75)(95/65)
Partner WOD: Split Reps 10 Pull ups/Ring Row 20 Push Press 30 OH Lunges 40 Back Squats 50 Weighted Sit ups