WORKOUT for Wednesday 9/7/2022
E5MOM for 30 minutes complete a 500m row
Score = slowest round. HS/HSPU practice during rests.
ENGINE for Wed 9/7
1:00 pike box walk
1:00 single leg squats
1:00 burpee box jump, high
Repeat for five rounds. Finish with 2:00 max calorie Echo
BODYBUILDING for Wed 9/7
30-20-10 reps of
DB SDHP
DB hang power clean
DB shrug
4-5 rounds
10 Pendlay rows
10 DB curls
REPRESENT: Persistence Athletics (Belltown) Hosts the Army Fitness Test Competition this Friday!
WORKOUT for Wednesday 9/15/2021
wall walks, KOT split squats, calf raises, tibialis raises
6 sets of 3 FRONT SQUATS, as heavy as possible
21-15-9 reps for time:
push press
pistols, R
hang clean
pistols, L
Post times to whiteboard.
WATCH: NAIM, one of the greatest weightlifters who ever lived
WORKOUT for Monday 9/13/2021
wall walks, inverted tucks, inverted pikes, inverted hangs, german hangs, skin-the-cats
“500-50-500”
for time:
500m row/400m run
50 pogo burpees
50 altering dumbbell snatch, 35/50lbs
50’ overhead walking lunge, 35/50lbs
50 dumbbell hang clean & jerk (5/5), 35/50lbs
50 pogo burpees
500m row/400m run
Post times to whiteboard!
READ: Whoop’s New Fitness Tracker Has Two Features Even Apple Watch Can’t Beat – Tom’s Guide
