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3 sets not for time, of: Bar Muscle-ups x 4-8 reps Strict Handstand Push-ups x 12-20 reps Overhead Kettlebell Walking Lunges x 20 steps B.

21-15-9 rep rounds for time, of: Overhead Squats (135/95 lbs)Burpees over the Bar Time cap: 15-minutes C.Three sets of: Glute Ham Raises x 8 reps @ 2211Rest as needed Banded Good Mornings x 15 reps @ 21X1(focus on perfect positioning and hamstring activation, don’t worry about depth)Rest as needed Today's Workout: A.3 sets not for time, of: Bar Muscle-ups x 4-8 reps Overhead Kettlebell Walking Lunges x 20 steps B.2 rounds for time, of:20 Wall Balls (30/20 lbs to 10 ft - MUST CATCH BALL)20 Toes to Bar20 Wall Balls (30/20 lbs to 10 ft - MUST CATCH BALL)20 Hand Release Push-ups Time cap: 18-minutes C."Optional Accessories"3 sets of:5 Ring Dips(Pause for a full two seconds at the bottom and top of each repetition.)5 Strict Chest to Bar Pull-ups(Pause for a full two seconds at the bottom and top of each repetition.)Rest as needed Today's Workout: A.

Every 2 minutes, for 6 minutes (3 sets): High Hang Clean + Hang Clean @ 70%Followed by…Every 2 minutes, for 6 minutes (3 sets): Hang Clean + Clean @ 80%Followed by…Every 2 minutes, for 8 minutes (4 sets): Clean Pull + Clean + Jerk @ 85-90%B.Every minute on the minute for 21 minutes (7 Sets): Minute 1: 10 Burpee Box Jump Overs (24″/20”)Minute 2: 10 Kettlebell Thrusters (53/35 lbs)Minute 3: 20 Double-Unders + 10/7 Pull-ups ABSOLUTELY NO DROPPING THE KETTLEBELL. Three sets of: Face-up GHD Straight Body Hold x 45-60 seconds Weighted Plank Hols x 45-60 seconds Rest as needed Today's Workout: A. Every 2 minutes, for 6 minutes (3 sets): High Hang Snatch x 3 reps @ 50%Followed by…Every 2 minutes, for 6 minutes (3 sets): High Hang Snatch + Hang Snatch @ 60%Followed by…Every 2 minutes, for 6 minutes (3 sets): Hang Snatch + Snatch @ 70%Followed by…Every 2 minutes, for 6 minutes (3 sets): Snatch High Pull + Snatch @ 80+%B. Optional Conditioning Session Running Three rounds:300 meters @ 80%200 meters @ 50%300 meters @ 80%200 meter walk Total Distance: 3000 meters Today's Workout: A.Complete as many rounds and reps as possible in 8-minutes, of:3 Power Snatch (95/65 lbs)3 Toes to Bar6 Power Snatch6 Toes to Bar9 Power Snatch9 Toes to Bar12 Power Snatch12 Toes to Bar..on up the ladder till time expires. Every 2-minutes for 16-minutes (8 sets): Full + Quarter Front Squat x 2 reps Build over the course of the 8 sets. Every minute on the minute for 24 minutes (8 Sets): Minute 1: 5/3 (Unbroken) Bar Muscle-Ups Minute 2: 10 Kettlebell Thrusters (53/35 lbs)Minute 3: 15/10 Calories of Rowing or Airbike ABSOLUTELY NO DROPPING THE KETTLEBELL. "Optional Accessories"10 Minutes of Static Stretching Please do not get lazy about signing into class. Every 2 minutes, for 6 minutes (3 sets): High Hang Clean + Hang Clean + Clean @ 70%Followed by…Every 2 minutes, for 6 minutes (3 sets): Hang Clean + Clean @ 80%Followed by…Every 2 minutes, for 8 minutes (4 sets): Clean Pull + Clean @ 85+%B.For time:30 Power Cleans (205/135 lbs)30 Burpees over the Bar30 Chest-to-Bar Pull-Ups C.Three sets of: Dumbbell Bulgarian Split Squats x 16-20 reps (8-10 each side)Dumbbell Floor Press x 10-12 reps Rest as needed This is not for time, but move with purpose from movement to movement. In 15 minutes or less, build to today’s “heavy”…Back Squat x 1 rep Followed by…Every 2 minutes, for 6 minutes (3 sets): Back Squat x 3 reps @ 75-80% of today’s heavy single B.