3 x 3 @ as heavy as possible in each
Rest as needed between sets, and scale weight up/ down as needed. Use power clean + push press/ push jerk, power snatch, or any other 2-arm variation you are proficient in.
5 x 2L, 2R @ as heavy as possible in each
Rest as needed between sets, and scale weight up/ down as needed. Use kettlebell clean + push press/ push jerk, dumbbell power snatch, or any other 1-arm variation you are proficient in. When scheme is listed as “5 x 2L, 2R″, it always refers to “Sets” x “Reps”.
250 situps– pick your path.
– Make challenging choices throughout- no sandbagging.
– Sets of 25 reps- no more, no less (10 total sets).
– Movements may be repeated within workout, but not in order.*
– Rest as little as possible, and hustle in the transitions.
*If you’ve been with us 6 months or more, you may only use Abmat in 1 of the 14 rounds. 6 months or less- maximum of 3.
**Our “kayak” is a full-range Russian Twist and involves trunk rotation and a touch of the implement to the ground on both sides of the body. Today, L + R side touch= 1 rep.