Nice work for a Monday, Team!
We will have our 6:30am CFXpress class Tuesday! We need more people to show! 🙂
Strength
Power Clean 5×5 (3sec pause at knee) 60-70% 1RM
Adv: Same but at 70-80% 1RM
WOD
“Tabata Tuesday”
8 rounds 20 seconds work 10 seconds rest
-Cal Row
-Sit-ups
-Push-ups
-10m sprints
-Burpees
Scales: 7,6,5 rounds
Advanced:
30min EMOM
even: 15 burpee
odd: 15 cal row
(Keep the 15 as long as possible then go down to 12)
TEC: 3 rounds Run 400m (20/14), rest 1min, Run 400m, rest 1min, Run 200m (20/14), rest 30sec, run 200m, rest 30sec
Bonus Work
3×10 side plank pass throughs (each side-like side planks but reach up then pass under belly with same arm-another imagination one 🙂 ) 3×10 oblique crunches, 3×10 v-ups<
Work Hard, Eat Clean, Be Blessed!
