Hey Folks!
It’s friday! Yesssssss. Keep it up you guys are my heroes! I’d write more but we’re on a tight schedule tonight. Make sure over the next week before Christmas you give out lots of Hugs. Everyone (almost everyone) loves a good quality hug.
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WARM UP
Back Squat Warm up
10 spiderman lunges
10 toes touches
10 goblet squats w/ 3 second pause in the bottom*
10 pull aparts
10 toes touches
10 goblet squats w/ 3 second pause in the bottom*
10 pull aparts
*pause in bottom, heels down, elbows push knees out, squeeze your chest up tall.
HEALTH
Health – Press & Pull ups
Press 2×5
Pull ups 6×1*
*6 sets of 1, use as little bands as possible and perform them as strict as possible. Keep rest the same – the EMOM timer works well for it.
LONGEVITY
Back Squat/HSPU EMOM
Every Minute on the Minute for 10 Minutes:
ODD – 5 Back Squats @70%
EVEN – 5 Handstand Push ups
ODD – 5 Back Squats @70%
EVEN – 5 Handstand Push ups
METCON-BOTH
EMOM as a WOD?!? How dare you!!!
Every Minute for 12 Minutes perform:
ODD Minutes:
3 Pullups
6 Pushups
9 Squats
+AMRAP Burpees (with remaining time in minute)
ODD Minutes:
3 Pullups
6 Pushups
9 Squats
+AMRAP Burpees (with remaining time in minute)
EVEN Minutes:
Rest
Score is total #of Burpees
COOL DOWN
Squat GPP cool down
Foam Roll – Calves, Quads, Adductors, T-Spine
Stretch – Pecs, calves, Quads
Stretch – Pecs, calves, Quads