SEATED VERSION
Buy In:
10 min EMOM
Seated:
Min 1: 10 Seated 1 arm press on tempo of 3-1-3-1 ( 5 per side like a landmine press)
Min 2: 10 Db rows ( 5 left 5 Right)
Press any light object
Focus:
Equipment:
EMOM 5
10- Alternating Single arm Dumbbell punch – sit tall use weight punch straight out and back
EMOM 5
10- 20 Russian Twists weight 10-20 lbs
WOD:
4 Rounds of:
1 Min Max Reps, wall balls or ball taps( over head basketball or similar bounce ball off wall)
1 Min of Rest
1 Min Max Reps, med ball lateral tosses Left or use a basketball ( throw off wall and back)
1 Min of Rest
1 Min Max Reps, med ball lateral tosses right
Standing UPPER & LOWER & Neuro
Buy In:
10 min EMOM
10 lunge position 1 arm press on tempo of 3-1-3-1 ( 5 per side like a landmine press)
10 Kossack squats
Press any light object
Focus:
Equipment:
EMOM 5
10- Alternating Single leg Russian DL with dumbbell/Kb or barbell (10 per side)
EMOM 5
10- 20 Russian Twists weight 10-20 lbs
No Equipment:
EMOM 5
10 Back scales
EMOM 5
10-20 russian twists with soup cans or unweighted
WOD:
4 Rounds of:
If you have equipment;
1 Min Max Reps, Box Jumps or step ups
1 Min of Rest
1 Min Max Reps, SDLHP 75/55
1 Min of Rest
1 Min Max Reps, Ring Dips (banded push down or DB rows)
1 Min of Rest
If you have some or no equipment;
1 Min Max Reps, Stair jumps or steps ( no step jumping lunge)
1 Min of Rest
1 Min Max Reps, Sumo Deadlift High pull – Backpack or kb/db
1 Min of Rest
1 Min Max Reps, Chair or box dips (banded push down or DB rows)
1 Min of Rest
1 Min of Rest
