1.15.20

A. Warm Up

3 rounds NFT

Bike 15/12 calories

10m Single Arm Bottoms Up KB OH Carry/arm

15 Band Pull Aparts (keep palms facing up)

30 second passive hang

B. Strength

3 sets of the following superset

Strict Bar Dips

5 reps @ 31X1 Tempo

Wide Grip Strict Pull Up

5 reps @ 21X2 Tempo

*you can make the pull ups and dips weighted as long as form and range of motion is maintained

C. Conditioning

For time:

20 Push Press 75/55#

5 Rope Climbs 15′

35 Calorie Row

25 Sit Ups

20 Push press 75/55#

25 Sit Ups

35 Calorie Row

5 Rope Climbs 15′

20 Push press 75/55#

*coaches challenge GHD Sit Ups & 95/65# Push Press

*scale back rope climbs to 15 Strict Pull Ups

Recent Posts

See All

7.27.21

A. Strength 3 sets of the following superset 8 Close Grip Bench Press @ 20X1 Tempo (heavier than last week) 8 Single Arm DB Tripod Row @ 20X1 (heavier than last week) B. Conditioning For Time 20 Stric

7.26.21

A. Strength 3 sets of 8/leg Knee Over Toe Split Squat Level 1 - Foot Elevated + Hand Supported Level 2 - Foot on Floor Bodyweight Level 3 - Foot on Floor Suitcase Loaded OPTIMAL POSITIONING 1. Back Le

7.23.21

A. Conditioning 30 minute AMRAP W/Partner 1 Mile Run (Split into 200s) 100 Alt. DB Snatches (50#/35#) 150 Double Unders (300 Singles) *One partner working at a time Trade off reps on the snatches ever