01/02 – French Toast Bagel
February 1, 202403/02 – Blueberry Bagel
February 3, 2024WARM-UP
3:00 Machine
-into- Banded Glutes and Shoulders
-into- 6 min AMRAP:
- 5 Kip Swings
- 4 Front Squats
- 4 Push Press
- 4 Thrusters
WORKOUT PREP
3 sets:
- 2 Thrusters (build in weight)
- 3 Chest to Bar or Ring Row
“ASIAGO BAGEL”
FIRE
For time (14min cap):
- 6-5-4-3-2-1-2-3-4-5-6 Thrusters (60/45)
- 12-10-8-6-4-2-4-6-8-10-12 Chest to Bar Pull Ups
WATER
- 50/35kg
- Pull Ups
EARTH
- Own weight
- Ring Rows
CORE WORK:
4 rounds:
- 10 Kneeling Banded Hip Extension @ moderate weight
- 30 Heel Taps (each side)
- 30m Double Overhead KB Carry
- Rest 1 minute between rounds
