We are delivering our fitness and nutrition coaching online to stop the spread of COVID-19. Learn More

HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Friday July 12, 2013

Sunday morning’s team WOD HSPU’s

Fitness:
A. 4-5 sets:
Ring tricep extensions 8-10 reps
Cuban rotations 8-10 reps
B. 3 rounds for time of:
7 Strict Presses 115/65#
14 Strict K2E
21 Barbell Facing Burpees

Health:
A. 4-5 sets:
Ring tricep extensions 8-10 reps
Cuban rotations 8-10 reps
B. 3-4 sets not for time, resting as needed:
3 Strict Presses
6 Strict K2E
9 calories on Aidyne or Rower @85% + 9 calories @ 50%

Performance:
A. 4-5 sets:
Ring tricep extensions 8-10 reps
Cuban rotations 8-10 reps
B. 3 rounds for time of:
8 Strict Presses 115/75#
16 Strict K2E
24 Barbell Facing Burpees

Coach’s Tips

For Part A, work on perfect technique and shoulder alignment, with shoulder blades back and down.  Use the rep range to determine the load.   If trice presses on the rings are to tough, you can sub skull crushers with dumbbells.  Err on the light side for the cuban rotations. For Part B, you can sub hanging leg raises for the knees to elbows and choose a press weight that allows you to do at least the first set unbroken, somewhere in the 70%-75% of 1RM range, though this can vary from person to person.

POPULAR POSTS

Schedule
Your
Free Intro

Talk with a coach about your goals, get the plan to achieve them.

fill out the form below to get started!

Take the first step towards getting the results you want!