Coach Liz just wrapped up the Six Week New You Challenge! Doesn't it feel great to accomplish your goals.  Do you know someone who would like to learn more? Tell them to click below!

Coach Liz just wrapped up the Six Week New You Challenge! Doesn't it feel great to accomplish your goals.

Do you know someone who would like to learn more? Tell them to click below!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.


1. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips (10 min)

2. ๐ŸŒˆ๐Ÿฆ„โ€œBarbaraโ€๐Ÿฆ„๐ŸŒˆ
For time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

๐Ÿ‘‰Rest exactly three and minutes and then repeat for a total of five rounds. Score is time to completion. Record your splits for each round to see how performance sustains or degrades.

LIII: as rxโ€™d, capped at 27:00
LII will do โ€œPVCF Testing Barbaraโ€:
AMRAP in 30 seconds of pull-ups. If you complete 20, move on toโ€ฆ
AMRAP in 40 seconds of push-ups. If you complete 30, move on toโ€ฆ
AMRAP in 50 seconds of sit-ups. If you complete 40, move on toโ€ฆ
AMRAP in 60 seconds of squats. If you complete 50, stop.


๐Ÿ‘‰Rest for three minutes and repeat for a total of five rounds. Record your reps for each exercise, every round.

LI: three rounds not for time of 10 pull-ups (scaled as appropriate), 10 push-ups, 15 sit-ups, 20 squats.

Have fun!

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