Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.
There is no rest between exercises.
Post total reps from all 32 intervals.
(16min)
Muscle up/Pull up progression
(10min)
HS-Walk/HSPU Progression
(12min)
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.
There is no rest between exercises.
Post total reps from all 32 intervals.
(16min)
We are canceling 9am class and 10am Open Gyn for CFJJ family hike to Mt. Garfield.
We will meet up at the trailhead at 9:30am.
For time,
400m Walking lunges
Post time and number of steps
(25min)
For time
100 sit up
(3min)
EMOM 16
Min 0,4,8,12 – 4 x 3sec negative pull-ups
Min 1,5,9,13 – 30 sec AMRAP Push-ups
Min 2,6,10,14- 2 Rope Climb
Min 3,7,11,15 – 15 Bar levers (Banded)
For time,
400m Walking lunges
Post time and number of steps
(25min)
For time
100 sit up
(3min)
For time,
3 Rounds of
15 Cal row (or Bike)
12 Power Snatch 95/65
9 Burpees
(16min)
Area51 Raid Week4
(20min)
For time,
3 Rounds of
15 Cal row (or Bike)
12 Power Snatch 95/65
9 Burpees
(16min)
