Monday 7-23-18
10 Rounds (30 min cap)
15 KB Swings (70#/53#)
12 HSPU’s
9 second L-Sit on rings (12″ off ground)
55+ RX
10 Rounds (30 min cap)
12 KB Swings (53#/35#)
9 Hand Release push ups
6 seconds L-Sit on rings (12″ off ground)
Happy Monday!
Today we’ve got a BEAST of a workout to slap you back into reality after your weekend.
We take all the hard work we’ve done on the L-Sit and apply in a fatigued state as well.
We are looking for times around 20-30 minutes on todays workout.
Pick a KB weight that allows you to do all 15 reps unbroken every round, but is on the heavier side.
HSPU’s should eventually have to be broken up into a couple sets (kipping is okay). Start by scaling the reps down to something you can accomplish in 2 sets. No more.
For the L-Sit, we are accumulating 9 seconds on the rings. Scale with hands on plates and feet in front, or hands on box with knees up and feet tucked. Goal is Unbroken 9 seconds each round. Understandable if you have to come down during the last few rounds, but you shouldn’t be having to break it up during the first 5-6 rounds. Use this as a guide for your scaling.
This week we are collecting school supplies for our local Gilroy kids. A bin is in the reception area at the gym. Our goal is to fill it to the top!
2018 07 22