Thanks for being so awesome you guys!! After this one, take the four days off, your body needs to rest (no matter what you think) and now is the perfect time to do it. Hopefully you get some vacation time between now and the new year to recharge (as if you were a battery) and enjoy your family time.
Wednesday: 6am, 11am, 5:30pm
Join Zoom Meeting
https://zoom.us/j/5436926158
Meeting ID: 543 692 6158
Passcode: 162313
The Workout:
“Angie”
For Time:
100 Pull-ups
100 Push-Ups
100 Sit-ups
100 Air Squats
***Normal Human Scale is 60/60/100/100***
Furthermore, scale the moves too as needed for ability level!
Typically the question is, “can I break them up?” The answer is “no, this workout is meant to be done as is in order without breaking up the reps.” For clarity guys, you will have to do multiple sets of pull-ups to finally achieve the target repetitions (100, or whatever you and your coach decide) in the same way that not even Art can do 100 push-ups in a row, but he will complete 100 push-ups before he does even one sit up!!
Home Version:
100 KB/DB Swings
100 Push-ups
100 Sit-ups
100 Squats
Warm-up:
Get the pull-up primarily warmed up. Do some easy curls, pull-aparts, pass throughs, hang from the bar, bar taps, and swings, all that stuff. Long arm bandy pull-downs, etc. Get the pull-up warmed up without doing pull-ups. Then spend a few minutes looking over the push-up, shoulder taps, chest circles, and maybe some wrist stuff. The sit-up and the squat will be warm by the time you get there, trust me. The workout takes around 20 minutes (half hour for me), so budget accordingly. Make sure your setups are safe, and right next to each other to minimize any extra set-up mid workout, not I suppose that it matters a ton, but why be messing with stuff when you should be smashing reps?
Rowing:
10 Rounds of 100m
Rest :30 each
10 Rounds of 200m
Rest 1:00 each
Recent Comments