20
May
Thursday
Three Ships Collective – Functional Fitness
Warm-up
Warm-up (No Measure)
EMOM x 6 MINUTES
MIN 1 – :45 KB Deadlift
MIN 2 – :45 Up-Downs
MIN 3 – :45 Tuck-ups
-1:00 RestEMOM x 6 MINUTES
MIN 1 – :45 Russian KBS
MIN 2 – :45 Burpees
MIN 3 – :45 Active Bar Hang
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 9 MINUTES
15 Russian Kettlebell Swings
(53/35)|(35/26)
12 Burpees to Plate
9 Toes to Bar
-Rest 1:00-
AMRAP x 9 MINUTES
15 Russian Kettlebell Swings
(53/35)|(35/26)
12 Burpees to Plate
9 Toes to Bar
(Score is Rounds + Reps)
Finisher
Metcon (No Measure)
8 SETS, :30 ON / :15 OFF
MOVT 1 – Elbow Plank KB Taps
MOVT 2 – Tuck Hold
*Alternating Movements for
total of 8 Sets.
(No Measure)