Fitness: Wednesday, September 4th, 2019
*Anniversary Party @ CVCF is this Saturday, the 7th @ 5:00 PM. We hope to see lots of you there for an awesome time.
1a) 0:00 – 10:00 – 10 minute EMOTM:
5-15 Knees-up or Toes-to-bar
Pick a movement that you can kip and a rep count you can sustain unbroken for all 10 sets.
1b) 11:00 – 23:30 – Every 2:30 x 5 sets:
10-20 second L-Sit/Knee Hold +
10-15 V-Ups +
15-20 Kettlebell Swings
Move swiftly between movements. Pick reps/weights you can maintain for all 5 sets. L-Sit/Knee hold can be done hanging from the Pull-up Bar, Support position on Rings, Parallettes or Dumbbells (Knee Hold won’t work on these two).
1c) 25:00 – 40:00 – Every 3:00 x 5 sets:
100m D-Ball Bear Carry +
You choose the loading, we want athletes getting 30 seconds plus rest on each round, so pick a weight wisely, you want to be able to carry unbroken most likely, or one quick break.
2) Band Pull-Aparts: 100 Reps
Switch between over and underhand every 10 reps. Not for time, for quality.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE