Sunday December 12th
21.12.12
HALF CHELSEA
INTENDED STIMULUS
Hold to the EMOM structure for at least 8:00 before switching to the AMRAP protocol.
Complete as many rounds on the minute as possible.
Even if you scale the reps, use more reps per round than you would in the workouts Cindy or Chelsea.
Use pull-up and push-up options or reps you can always finish in 2-3 quick sets or less.
RX
EMOM 15:
10 Pull-ups
15 Push-ups
20 Air Squats
– If you fall behind the clock, continue as an AMRAP for up to 15 minutes.
LEVEL 2
EMOM 15:
7 Pull-ups
11 Push-ups
16 Air Squats
– If you fall behind the clock, continue as an AMRAP for up to 15 minutes.
LEVEL 1
EMOM 15:
7 Ring Rows
7 Push-ups
12 Air Squats
– If you fall behind the clock, continue as an AMRAP for up to 15 minutes.
SKILL WORK
5 Sets:
10 DB Bent Over Rows
10 DB Strict Presses
15 Supermans
STRETCHING
3 Sets:
:30 Alternating Standing Figure 4 Stretch
:30 Standing Hamstring Stretch / Side
SKILL WORK
5 Sets:
10 DB Bent Over Rows
10 DB Strict Presses
15 DB Supermans
