Friday December 29 – Conditioning EMOM + Carries & Core

Old 4th Ward
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Friday: 12/29

2 x 15 min stations

Conditioning EMOM – 15 Min

  • Teammate 1: Row R: 150M W: 125M B: 100M  Get up off ERG & Rest the Remainder of the Minute

  • Teammate 2: R: 40 Double Unders / W: 20 Double Unders OR 75 Singles B: 40 Singles & Rest the Remainder of the Minute

  • Teammate 3: Burpees & Stand behind ERG Ready to strap fee in and Rest the Remainder of the Minute

    R: 12 W: 10 B: 8

 

Core & Running: 15 Mins

Parking lot to Ralph McGill Run followed by one of the following options:

  • 15x Standing TRX Roll Out

  • 20 Moving Dead Bugs (10/side)  

  • :30 Hollow Body Hang + Max flexed arm hang

  • 30 Spiderman Planks (total)

  • 30 JG Alternating Knees to Chest (feet in straps) – total

 

*If it’s too cold or rainy to run a parking lot lap, they’ll do a carry instead between the core exercises*

Carries + Core: 15 Min

Perform a KB Carry:

Heavy 1KB Rack Carry  (60+,40+) – 1 lap around perimeter of gym per side

OR

Heavy 1KB Farmers Carry (70+, 50+) – 1 lap around perimeter of gym per side

 

Then, choose a core exercise:  

  • 15 Standing TRX Roll Out

  • 20 Moving Dead Bugs (10/side)  

  • :30 Hollow Body Hang + Max flexed arm hang

  • 30 Spiderman Planks (total)