Friday 140131

Vise

-Conditioning-

A.
Every minute, on the minute, for 20 minutes:
Odd Minutes: Row 15 calories
Even Minutes: 1-5 Strict Handstand Push ups or Best Push up

For this workout, we will skimp on the normal scaling requirements and allow you to choose something you feel would help you get closer to the Rx movement. Use an ab mat or two without plates or something harder but this is your chance to get better. Please ask questions.

B.
Single Arm DB Rows 4x10 reps, each arm

Use as heavy a weight as you can with clean, crisp movement.

Vise Downtown

-Conditioning-

A.
Every minute, on the minute, for 20 minutes:
Odd Minutes: 20 Double Unders
Even Minutes: 1-5 Strict Handstand Push ups or Best Push up

For this workout, we will skimp on the normal scaling requirements and allow you to choose something you feel would help you get closer to the Rx movement. Use an ab mat or two without plates or something harder but this is your chance to get better. Please ask questions.

B.
Bent Over Barbell Rows 4x10 reps

Use as heavy a weight as you can with clean, crisp movement.

-Strength Class-

A. Dead-lift 4x4
B. Press 4x4

AW
3x
Barbell Lateral Lunges, 8 each leg
Rest 45 seconds
DB High Pulls from the Hang, 20 reps
Rest 45 seconds

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