WOW 29: 10-MINUTE TORCHERS
CONTINUOUS WORK BELLS TRAINING
- Each round lasts 10 minutes
- Rest 2 minutes between rounds
- There is an optional 5-10 minute finisher
ROUND 1: Core-Crusher Complex AMRAP
- 3 Single-Arm Situps
- 3 Lateral Hinges
- 3 Seated Overhead Presses
- 3 Decline/Bridge Floor Presses
- Switch Sides And Repeat
- Perform As Many Rounds As Possible (AMRAP)
ROUND 2: Self-Assisted Hip-Hinge EMOM
- Perform 5 reps Every Minute On-the Minute (EMOM)
- Switch Sides Each Minute
ROUND 3: BSS Level-Change Flow AMRAP
- Do 1 Overhead-Loaded Rep, 2 Shoulder-Loaded Reps and 3 Hip-Loaded Reps
- Switch Sides And Repeat
- Perform AMRAP
ROUND 4: Getup 5-Rep Press Ladder EMOM
- Do 1 Getup + 1 Overhead Press EMOM
- Switch Sides Each Minute
- Add 1 Rep to Press After Doing Both Sides: 2, 3, 4 and 5/Side
ROUND 5: 6 Pushups/12 Swings AMRAP
- Do 6 Pushups And 12 Swings
- Perform AMRAP
ROUND 6: Shin Box to 10-Rep Squat EMOM
- Switch Sides Each Minute
ROUND 7: DB Hammer Curl to Press to Extension Freestyle Flow- 5-10 Minutes
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