• AP Coach

Friday 6.12.20 (AT Home Workout)


FRIDAY's 7am Zoom Class Link

https://us02web.zoom.us/j/88070599572?pwd=QkJKamlsQ2Z0THduMWx2Mzd5cUVYUT09

Meeting ID: 880 7059 9572 Password: 283354

Mob:

Press-Ups x10

Curl-Ups x5e (3s Pause)

6m AMRAP

Pushup/Kneeling Pushup to Inchworm x5

BW Step-Ups x5e

2 Leg GLute Bridge x20

Skill: Clean Skill

If You Have a BB:

EMOM x 8:

3 PC (fl) * light focus on cycling with chest and back in good position*

If you have a DB/KB:

Odd: 3 HPC each arm

Even: Plank up downs x 30 s

BW:

ODD: 10e BW Step-Ups

Even: 30 s plank up downs

WOD: 8m AMRAP

CrossFit Version:

50 DB/KB DL/R KBS/Mt Climbers

40 Alt Rev Lunges/Step-Ups

30 DB Push press/Pushups

20 Burpees

Fundamentals Version: 8m AMRAP

20 KB/DB DL/R KBS/Mt Climbers

20 Air squat or alt reverse lunge

20 Pushups/Incline Push ups

20 Squat Thrust/Mod Burpee

Cool Down:

Prone Scorpion Hold x30-45s ea

Pigeon Stretch x60s ea

Modifications

  1. DB/KB DL - R KBS - Mt Climbers

  2. Rev Lunges - Step-Ups

  3. DB PP - Pushups - Inc PU

  4. Burp - Squat Thrust - Mod Burp

7 views0 comments

Recent Posts

See All

Site Map (Find what you're looking for)

Absolute Performance,  4545 Transit Rd., Williamsville, NY 14221

Copyright © 2018 Absolute Performance Training, LLC