Push Press 5 x 10 E3MOM 50-60%
3 Rounds For Time: (20min cap)
21 Right Arm Dumbbell/Kettlebell Shoulder to Overhead
21 Pull-ups RX+ Chest to Bar MRX Ring Rows
21 Left Arm Dumbbell/Kettlebell Shoulder to Overhead
400m Run/Row or 1k Bike
Rest 2min between Rounds
Dumbbells = 50/35lbs RX+65/70/75 – 45/50/55 MRX35/20
Kettlebells = 24/16kgs RX+32/24kgs MRX 24/16kgs
Shoulder & Flexibility Development
2×10 Skin the Cats
2x30sec each Stretch (Straddle, Couch Stretch, Scorpion, Lowerback/trunk Twist, Splits)
2×10 Bar Hanging Straight Leg Lifts
2x30sec each Stretch (Straddle, Couch Stretch, Scorpion, Lowerback/trunk Twist, Splits)
2×10 Dumbbell/Kettlebell Flys on Bench
2×10 Handstand Shoulder Taps Facing Wall
2 sets Handstand Walk 50’ (or progressions etc.)
My girls right there!!! All the love for Amanda and baby Nora, the best little 9 month workout partner that I get to call my niece! So excited for and proud of you, Amanda.
Already showing her what a strong mama looks like.
A. 135 across
)
B. 18:20 scaled life (rr
C.
Amanda is the ‘standard’. Her form and technique are immaculate and have been for years. She moves a barbell almost effortlessly and holds herself to the standard no matter the movement. A joy to watch and coach. And here she is with her baby along for the ride and Amanda hasn’t missed a beat. We’re very excited for Amanda and her family as they await the arrival of her perfect bundle of joy.
A. 145 – 150 – 150 – 150 – 150
B. 19:00 rx+ ( 65lbs DB, c2b, row )
135-145-150-150-150
18:06 rx row
A. 200 x 10
(Not 50-60%)
B. 15:52 RX+ ( 70lb / Row )
(3:11 // 3:24 // 5:17 )
You setting a bad example for little man not following instructions shame shame shame
95-95-95-105-105
19:58 RX+ row 45# db
landmine Training
17:03 scaled
landmine presses
elevated ring rows
run
135 across
15:33 Rx+ w/70, row (3:33/3:59/4:01)
A: 115-135-145-155-165
B: 15:25, RX, 50#/Bike (splits: 3:24/3:34/4:27)
A. 115 then 120 across
B. 18:51 RX+ 50#DB/row
165
15:55RX
Amanda looking so strong and so cute and working super hard as always. This lady is an animal with an engine that can GO. She sets the bar early in the morning, and she truly hasn’t slowed down a bit throughout her pregnancy. Another inspiring mama-to-be working hard to keep herself and her sweet baby as healthy as possible! So proud of you Amanda, but I truly wouldn’t expect anything less than total awesomeness from you!
A. 85-85-95-95-95
B. 14:25 RX (3:11, 3:24, 3:26)
A. Training (95 Across)
B. 16:41 Rx Row | 3:41 – 4:10 – 4:50 |