6AM Athletes Monday 9 Dec 2019 - 20 Min AMRAP

John, Brandon, Matty, Kyle, Gladys, Suzanne

 

Warm Up

500M Row

50 Sit ups

Max Assisted Pull Ups

(Trying something new.  For Pull Up challenged folks we are doing a single max set every morning.  Set assisted pull up machine so you can do at least 20 reps.  Then go at it until failure.  Goal is to get your muscle memory conditioned to higher reps.)

 

WOD

20 Min AMRAP

10 Burpees

10 Box Jumps

10 Kettle Bell Swings (American)

10 Goblet Squats

10 Thrusters (95lbs/55lbs)

 

Still on course for a 5 min Plank by Christmas.  We have 2 work weeks left.  Today was a 3:30 plank.  You can do this.

Daily Plank Goal until Christmas

Mon 9 Dec – 3.5 min

Tues 10 Dec – 3.5 min

Wed 11 Dec – 3.5 min

Thur 12 Dec – 4 min

Fri 13 Dec – 4 min

Mon 16 Dec – 4 min

Tues 17 Dec – 4.5 min

Wed 18 Dec – 4.5 min

Thur 19 Dec – 4.5 min

Fri 20 Dec – 5 min (Just in time for Christmas festivities)

 

Tomorrow (Tues) is “Linda” and a 3.5 min Plank.