January 13, 2016

January 13, 2016

dynamic :
4 minute clock
a) inch worm - length + back
b) samson stretch - length + back
c) remaining time ab mat situps

mobility :
a) tricep smash

 

15 minute clock
5 sets for max reps of bench press

men's rx + = body weight
men's rx = 80% of body weight
men's scaled = 60% of bodyweight

women's rx+ = 80% of body weight
women's rx = 60% of body weight
women's scaled = 40% of body weight.

 

notes :
- score = weight used (bw) x reps.

 

3 tabata (20 sec on/10 off x 8) sets of :

a) box jumps/ stepups
b) empty barbell bicep curls
c) ab mat situps

notes :
- one minute rest between each.
- score = total reps.


 

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