17
May
Monday
Three Ships Collective – Functional Fitness
Warm-up
Warm-up (No Measure)
2:00 EZ Row
Into…
EMOM x 9 MINUTES
MIN 1 – 15 Tempo Air Squats
(1111)
MIN 2 – 15 Good Mornings
MIN 3 – :40 Hollow Hold
Strength
ON A 12:00 RUNNING CLOCK…
3×5 Tempo Front Squat (2121)*
*Keep loading light to moderate.
(Score is Load
Metcon (Weight)
ON A 12:00 RUNNING CLOCK…
3×5 Tempo Front Squat (2121)*
*Keep loading light to moderate.
(Score is Load
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
15/12 Cal Row
:30 Plank Hold
10 Front Squats (95/65)|(75/55)
10 Hang Power Clean
:30 Hollow Hold
(Score is Rounds + Reps)
Cool Down
Warm-up (No Measure)
ON A 6:00 RUNNING CLOCK…
1:30 Couch Stretch (L)
1:30 Couch Stretch (R)
3:00 Foam Rolling Quads & IT
Band