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Friday, 23 December 2022

22 December 2022 by 4 Comments

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Gym closed Monday, December 26th. Merry Christmas!

 

Conditioning:

25/20 Calorie bike

30 Front Rack Box Step Ups (75/53) (24/20”)

25/20 Calorie row

30 Back Rack Box Step Ups

25/20 Calorie ski

30 Front Rack Box Step Ups

 

For Time

(18:00 cap)

 

Skill/Accessory Work:

Low plank holds

0:30 Hold

0:30 Rest

0:30 Hold

0:30 Rest

0:45 Hold

0:45 Rest

0:45 Hold

0:45 Rest

Max hold

 

For max hold time on last set

 

 

Post results and experiences to comments

Filed Under: 11-20 min, Hybrid, Lifting, Monostructural, Strength/Speed

Comments

  1. sflynn says
    23 December 2022 at 10:24

    12:16 Rx
    Max plank 1:21

  2. Michelle Milstead says
    23 December 2022 at 13:10

    Rugrat
    16:05
    33#
    1:13 plank hold

  3. Henry Smith says
    23 December 2022 at 13:21

    18:30 cap
    12:40 I stopped with the last set of step ups left. Back was feeling pretty tight. Also modified to 20” box.

    Plank – 2:32

  4. White Ape says
    23 December 2022 at 13:39

    12:59 scaled
    30# barbell on a 20″ box

    I did all Front rack lunges bc I can’t get my shoulder in that position yet.

    Only held plank for 57 seconds. Need LOTS of work!

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