Skip to content
WEDNESDAY JANUARY 15, 2020
January 14, 2020
All the peace of God, which transcends all understanding, will guard your hears and your minds in Christ Jesus. Philippians 4:7
Minute 1: 15cal/12cal Row
Minute 2: 5 Strict pull-ups + 5 kipping pull-ups
Minute 3: 5 Thrusters (155lbs/105lbs)
**Notes This is a long duration workout where volume accumulates gradually over the course of 30:00. The row efforts should be submaximal and be completed in under 0:50. The pull-up complex should be able to be completed unbroken on at least the first 3-5 rounds. The load on the thruster is moderate, where 5 reps should be challenging but able to be completed unbroken.
See all results
Saturday January 28th
January 27, 2023
Thursday January 26th
January 25, 2023
Wednesday January 25th
January 23, 2023
Talk with a coach about your goals, get the plan to achieve them.
a kilo website
| all rights reserved
fill out the form below to
Take the first step towards getting the results you want!
learn more about our membership options
Fill out the form below to get started.