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Monday, October 10

[one_half]
RXD
14 MIN EMOM
Odd Min: Row 12/8cals
Even Min: 10 Deadlifts (225/155lbs)
[/one_half]

[one_half_last]
FIT
14 MIN EMOM
Odd Min: Row 10/6cals
Even Min: 10 Deadlifts
[/one_half_last]


The two movements together probably seem redundant, but that is the point for today. Double Whammy Row/Deadlift. One using bodyweight, the other load. It creates an interesting stimulus for sure. The focus is on holding the Row Calorie numbers. The Deadlift is just white noise to make that goal a little harder. Make sure you scale the Deadlift so you can always hit a set of 10. You will want that rest during that minute since you probably won’t get it on the Row.

Beyond RXD

PART 1

On the minute for 10 minutes:
Odd: 25 Wallball (30/20#)
Even: 50 Double unders

NOTE: Goal is to complete each set unbroken with the minute. If you have not done this before, start with a (20/14#) ball and complete the work without timing out. Then progress up to the prescribed wallball weight next time we do this combo.

PART 2

On the minute for 10 minutes:
Odd: 15/10 cal Assualt Bike
Even: 20 KB swings (32/24kg)

NOTE: Goal is to complete the work with the minute each time. Complete the 5 rounds without timing out.

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