Tuesday, August 4, 2015

Lets keep it up!  117 people and counting!  Click HERE to get started with the EIE Challenge!

Screen Shot 2015-08-03 at 4.48.24 PM
Satellite PCF member Michael Lim doing his thing in Hawaii.


Theraband Routine x 15 reps each
Scapula Pushups x 15 reps
Posterior Chain Flossing x :30 each


4 Rounds of Rowling

The goal is to row 100 meters exactly.  For every meter over/under you must perform 2 burpees!


Every Minute on the Minute for 10 minutes:
4 Strict Dips
8 Bent Over Dumbbell Row

Notes:  Add weight to the dips or perform on a bench if needed.  Ensure full range of motion and lockout on each rep.  For the rows, focus on maintaining a solid midline position and work up to the heaviest set possible.


20min AMRAP:
200 meter Farmer Carry
10 Strict Handstand Pushups
15 Toes To Bar

Notes: Rx+ is 55/35 Kbs and strict HSPU.  Rx is 35/25 Dbs and L-seated presses for the Strict HSPU.  Scale the toes to bar to knees to elbows or vups if needed.

Cool Down

2 rounds:
10 Wall Extensions
10 Hip Extensions

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