The Grind

Feb 6th Thursday

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Starting off with some shoulder accessory + pull-up work! This month you'll see Strict Pull-Ups done in very low rep schemes – the goal is to use the most challenging option to really PUSH yourself in those few reps! Then, we'll take 18:00 to rotate through three “minutes” or stations, for 6 rounds total. Work on clean and controlled movement during Floor Press and Lying Leg Raises, then SPEED & POWER during the Ice Skaters and Slamballs, then sprint it out on that rower with whatever energy you’ve got left – check your time on the row each round...we’ll record your fastest!

3-4 Rounds

Level 1
10 Banded Face Pulls3 Prone Y/T/Ws (Each, w/ 3s Pause) 10 Lat Pull-Overs3 Eccentric Pull-Ups (5s+ down)

Up to 8#

Under Barbell

10#

Green Band

12#

Green or Blue Band

15#

Blue or Red Band

18:00 Rotating EMOM

Level 1
Min 1: 8 BB Floor Press + 10 Lying Leg RaisesMin 2: 20 Ice Skaters (Total) + 10 SlamballsMin 3: 10 Cal Row

Up to 25#

Lateral Lunges / 10#

35#

15#

45/55#

15#

65#+

20#

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