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Monday, April 24, 2017

Warm Up: Tabata Row or Bike

Strength: Back Squat 3×10

Build up to a heavy set of 10 reps. Go heavier than last week if form and mechanics are solid. Decreased the load slightly for the last two sets.

Cardio: Fastnotoofast
3 rounds
400m run
rest 30sec
10 cal assault bike
rest 30sec
400 m row
rest 30 sec

WOD: “Chelsea” EMOM 30 minutes

5 Pull Ups or Bar Rows
10 Push Ups
15 Air Squats

Choose a standard that you can maintain the set every minute on the minute for at least 20 minutes. You should be working for about 40 seconds and resting for 20 seconds. Your rest period will diminish in later rounds. Scale the amount of pull ups or switch to ring or bar rows. Scale the push ups to knee push ups while maintaining a tight midline. Be sure to achieve full ROM on the air squat.

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