Tuesday August 28th – Camper Named: “The Encourager” Aka W.W.C.D: What Would Connie Do?  Aka The Connie M.

FitWit Nation Kirkwood
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Tuesday: 8/28

Camper Named: “The Encourager” Aka W.W.C.D: What Would Connie Do?  Aka The Connie M.

3×8 Minute Partner EMOMS: Assessed Count Total Number of Jump Ropes for all 3 EMOM’s

  • “I Go, You Go” With a partner Complete your minute finish your Minute with Max Jump rope EMOM 1&3. Max KB Swings EMOM 2  with remainder of your rounds time.
  • Goal here Partner up for EMOM. During your Partner turn you spend that minute encouraging your partner. Were looking for lots of High Fives and Good Times.
  • Rest :90 Secs Between each
  • 4 Rounds Per Partner. Per EMOM.

 

EMOM 1: 2KB Squat + Jump Rope –  R: 10 Reps = 40 Reps  W: 8 Reps = 32 Reps  B: 6 Reps = 24 Reps

  • R:(Double Unders), W:(Count Double Under Attempts), B:(Singles)  
  • R:(45+/30+), W:(30+/25+), B:(25+/15+)

 

EMOM 2: Push Ups +  KB Swings – R: 15/12 Reps = 60/48 Reps  W: 12 Reps = 48 Reps  B: 8 Reps = 24 Reps

  • R:(All Toe), W:(½ Toe ½ TRX Chest Press), B:(TRX Chest Press)  
  • KB Swing Weights: R:(60+/53+), W:(53+/40+), B:(35+/30+)

 

EMOM 3: 2KB Push Press + Jump Rope – R: 10 Reps = 40 Reps  W: 8 Reps = 32 Reps  B: 6 Reps = 24 Reps

  • R:(Double Unders), W:(Count Double Under Attempts), B:(Singles)  
  • KB Push Press Weights: R:(40+/30+), W:(30+/25+), B:(20+/15+)

 

Cash Out:  4 Minute Plank Challenge

  • Encourage entire gym to cheer for each other until the last person drops!