(General 5:00)
:30 bike
:30 plank shoulder tap
:30 step back lunge + reach overhead
:30 1 inch worm + 3 air squat (AMRAP)
2 rounds
__________
(Specific 20:00)
10 hollow rock
10 arm swing sit up
5 strict sit up
_________
5 narrow stance air squat
5 air squat
5 sumo stance squat
5 air squat
_________
5 scap push up
5 kneeling push up
5 push up
_________
*Rings or leg supported pull ups for those scaling today, no jumping pull up.
**Banded is the first scaling option aside from scaling volume.
:10 dead hang from rig
5 scap pull up
5 kipping swing (ring row prep for no hanging)
3 kip swings + 1 kip
2 kip swings + 1 pull up + 2 kip swings
2x 3-5 unbroken pull up
___________
Primer
5 pull up
5 push up
5 air squat
5 sit up
2 rounds for time.
RXConditioning
“Angie”
100 pull up
100 push up
100 air squat
100 sit up
For time
Goal time: Sub 20:00
Time cap: 28:00
Intermediate
“Angie”
100 banded pull up
100 push up (kneeling/worming)
100 air squat
100 sit up
For time
Baseline
“Angie”
50 ring row
50 kneeling or wall push up
50 air squat to box or ball (object)
50 assisted sit up (banded)
For time
3x :45-1:00 wall sit
+
3x 10 DB Cuban press
Today is a traditional benchmark that serves as an amazing reference point for our fitness. Simple, effective, not much needed. The unique thing about Angie is that you can attack all 400 reps however you want. This means you can do 10 of each movement for 10 rounds or go through chipper style if you so choose and do 100 of each movement, working your way down the list. Consider what will optimize the output for you and be sure to track how you scale this. It will be one retested in the coming months through summer!