- Beatdown: Saved By The Bell
- Beatdown Date: 02/11/2022
- QiC: Bon Voyage
- Number of Pax: 8
- Pax Names: 6 Feet, Beethoven, Firecracker, Forrest, Half Pipe, Pandora (respect), Walkman
- Number of FNGs:
Warm up
Inch worms, squat hip opener, lunging soldier (front kick)
Dumbbell EMOM- 2x through each 1 minute rest between
EMOM 1
30 Deadlift – Bent knees
30 Front Squat
30 Push Press
20 V Sit up – no weight (one leg mod)
EMOM 2
20 Snatch 1 weight alternate arms
20 Sumo Clean and press
30 Jump squat no weight
20 Reverse lunge
EMOM 3
20 Chest Press
20 Front Facing Hop Over
30 Stiff leg DL – 1 weight
20 DB situp – 1 weight
EMOM 4
20 One arm Pendlay Row (Hinged at hip, 1 weight on ground, row) bent over row mod
30 DB Swing
11 Burpee with renegade row
40 sec Plank Hold
Weighted Core: “Weekend Abs”
20 Reps 3 Sets (if time)
Opposite hand to foot (modification- leave leg up or move it down for harder)
Hold the weight in both hands, and do bicycles touching elbows to knees.
Side plank twists (modification- no twist, concentrate on keeping good form while moving the weight up and down in a straight line.
COT: Alignment training and Freeze Practice
What are you thinking?
What are you feeling?
What are you doing?
Is what you are doing helping you live the way you aspire to live.