Monday – January 18, 2016

1 Week from today...

1 Week from today…

 

Row’d Royalty is in full swing, awesome job so far. Be sure to get your second workout in and your score entered by 8:00 tonight…

 

Monday – January 18, 2016

Strength : Tempo Back Squat 4/2/x

  • 4 Seconds Down – 2 Second Pause – Explode up
  • 1×5 @ 55% Tempo
  • 1×15 Overhead Plate Walking Lunge Steps 45/25
  • 1×5 @ 60% Tempo
  • 1×15 Overhead Plate Walking Lunge Steps 45/25
  • 1×5 @ 65% Tempo
  • 1×15 Overhead Plate Walking Lunge Steps 45/25
  • 1×5 @ 70%

 

Conditioning:

  • “Cindy”
  • 20 Minute AMRAP
  • 5 Pull-ups
  • 10 Push-ups
  • 15 Air Squats
    or
  • “Evil Cindy” (no scaling for this one)
  • 20 minute AMRAP
  • 5 Pull-up/T2B’s (1 pull-up into 1 T2B…)
  • 10 Ring Push-ups
  • 15 Pistols

 

Weekly Challenge: Max Unbroken Double Unders