October 27, 2021

Posted By: Christi

REMINDER…No 4:30/5:30pm classes Thursday 10/28. We’ll be setting up for the Halloween nonsense that kicks off at 6pm!

For time:
50 Dumbbell Box Step-ups, 50/35 lbs, 24/20 in
50 Hand Release Push-ups
200 Double Unders
50 Box Jump Overs, 24/20 in
50 Pull-ups

Goal: Sub 20 min

Longer workout today with a goal of sub 20 min. Don’t stress on the height of the dumbbell box step up but find a box that has you set up with your hip crease just below your knee. The dumbbell loading should be challenging but still allow you to get consistent sets of 6-8 without putting the weight down. Be smart with hand release push ups and break them up early to keep moving. Dubs are high rep but a good chance to work on larger sets and rope speed. Box jump over with a strong and steady pace and the pull ups broken into sets to keep you moving.

Post Work
3 rounds for quality of:
15 Banded Sit-ups
7 D-Ball Ground-to-Shoulders, pick load

Finishing off our day with some midline accessories to work both the back and front half of the midline. The d-ball is a great way to help build midline strength and it also applies so well to real life. Use a load that is challenging but allows you to move at a steady rate with. This is not for time and should be done for quality and with intention.