9am goTIME with Mike
Buy In: Run Crye-Leike loop. Tabata downdog progression.
In teams of up to 4 complete as many rounds as possible in 24 minutes of:
Row 250 meters
10 Back Squats (95/135).
You cannot leapfrog. Post total team rounds to Wodify. Billy does 11 rounds, Jack does 11, Sasha does 11, total team rounds= 33. Yeah, I know, you want to see pics of Sasha.
Buy In: 16 Burpees. 10 reps- single leg RDL's (per side), reverse lunges, band good mornings, med ball deadlifts.
Please note: If you read this and think, "eh... not worth my time"- you have a problem accepting how weak you are and how much you struggle with good form. I would encourage you to get over yourself and put the bit in your mouth and pull the load. Finish the workout and then decide whether it was worth your time. Cheers!
For quality and perfect posture complete:
50 reps Snatch Grip Deadlifts (the liftoff is the most important thing here)
50 reps Snatch Grip Bent Over Rows
50 Reps Single-leg hip thrusts (unweighted, back rests across the bench, lift hips and pause at the top. One foot will remain flat on the ground while the other leg will stay relatively straight and be lifted off the ground with your hips). Google it.
50 Reps RDL's
Partition as needed. This is not a golden PR opportunity. This is an opportunity to prove your mastery of mobility,position and internalizing form cues (also known as being coachable). Enjoy!
Buy In: Rowling. 10 Frames. Total score= number of burpees. Burpees to be completed before workout begins. Do band shoulder work to prepare for workout.
For quality complete
50 Pullups (strict)
50 Dips (strict)
50 Push Ups (legit, high-quality, chest touches the ground, arms fully extend)
50 Sit Ups (feet anchored)