1.16.20

A. Warm Up

3 rounds NFT

10m Lateral Band Walk/side with plate overhead

20 Hip Thrusts

20 Shoulder Taps

*Wall Facing shoulder taps for challenge

B. Strength

1-1/4 Back Squat

3 sets of 4 reps @ 33X1 Tempo

Tempo is read

3 seconds down

3 seconds hold bottom

X – perform the 1/4 squat and then return to the bottom then squat up

1 second pause at top

C. Conditioning

3-5 rounds

Every 3 minutes perform:

6 Air Squats

12 Windshield Wipers 6/side

8 Alternating Reverse Lunges

12/10 Calorie Bike

*record time for each round

**coaches challenge 53/35 KB Rack on squats and lunges

Recent Posts

See All

2.26.21

A. Strength 10 Minutes of Unilateral Strength and Stability Work Advanced: 12 Alt. Pistols every 2 minutes (Can add tempo) Intermediate: Box Pistols,Rig Assisted Pistol Beginner: 2 Foot Close stance s

2.25.21

A. Conditioning 2 rounds 8 minute AMRAP 500m row 15 Air Squats 15 Russian KB Swings (70/53)(53/35) -Rest 2 minutes- B. Accessory 3 Rounds 10 Pike-Ups or Tuck-Ups on Rower :30 Hollow Bar Hang :30 Walki

2.23.21

A. Strength 18 mins to build to 5RM Strict Press *record heaviest load to score B. Conditioning EMOM X 12 Minute 1: 10 Thrusters (95/65)(75/55) Minute 2: 12/10 Cal Bike Minute 3: 10 Strict Pull-Ups