TUESDAY Oct 18 Written By David Koni MOBILITY/SPECIFIC PREP M. Band Assisted Lats/Chest SP. Dynamic Primer5 Yoga Pushups (upward/downward dogs)10 Banded Pull-Aparts (red) 10 Banded Pendlay Rows (red) 5 Walkout Pushups STRENGTH (In Partners 1:1) FITNESS5 Rounds 12 Pushups 8 Barbell Pendlay Rows PERFORMANCE 5 Rounds 12 Deficit Pushups (20kg Plates) 8 Barbell Pendlay Rows 60/40Partner A completes both movements while partner B rests, then partner B completes both movements while partner A rests until both partners have completed 5 sets each. FITNESS 60 Single-Under’s10 Push Press 60 Single-Under’s10 Burpee Bar Hops 60 Single-Under’s10 DB Hang Snatch CONDITIONING AMRAP 16PERFORMANCE 30 Double-Under’s10 Push Jerks 50/35 30 Double-Under’s10 Burpee Bar Hops 30 Double-Under’s10 DB Hang Snatch 22.5/15 David Koni
TUESDAY Oct 18 Written By David Koni MOBILITY/SPECIFIC PREP M. Band Assisted Lats/Chest SP. Dynamic Primer5 Yoga Pushups (upward/downward dogs)10 Banded Pull-Aparts (red) 10 Banded Pendlay Rows (red) 5 Walkout Pushups STRENGTH (In Partners 1:1) FITNESS5 Rounds 12 Pushups 8 Barbell Pendlay Rows PERFORMANCE 5 Rounds 12 Deficit Pushups (20kg Plates) 8 Barbell Pendlay Rows 60/40Partner A completes both movements while partner B rests, then partner B completes both movements while partner A rests until both partners have completed 5 sets each. FITNESS 60 Single-Under’s10 Push Press 60 Single-Under’s10 Burpee Bar Hops 60 Single-Under’s10 DB Hang Snatch CONDITIONING AMRAP 16PERFORMANCE 30 Double-Under’s10 Push Jerks 50/35 30 Double-Under’s10 Burpee Bar Hops 30 Double-Under’s10 DB Hang Snatch 22.5/15 David Koni
