1.17.20

A. Warm Up

6 rounds

Rowing sprints

30 seconds on 30 seconds off

Then

2-3 sets/arm

4 DB Push Press

4 DB Push Jerk

4 DB Split Jerk

*complete unbroken

B. Conditioning

“Widow Maker”

20 minute AMRAP

15 Double Unders (3:1 Singles)

15 Burpees

15 Box Jumps (20″)

15 Pull Ups

C. Extra Fun

3 sets

3 Muscle Clean

3 Push Press @ 31X1 Tempo

*build slightly from last week

Or

Every 3 minutes x 4 sets

4 reps TnG

Clean Grip Deadlift (No Hook Grip)

Recent Posts

See All

10.28.21

A. Conditioning 5 rounds 10 GHD Sit-Ups or 20 DB Weighted Sit Ups 10 Box Jump Overs 24"/20" 10 Wall Balls 20#/14# 14 Calorie Bike

10.27.21

A. Conditioning 10 minute AMRAP 6 Pull-Ups (Challenge Strict Pull-Ups) 6 Burpees Row 12/10 Calories - rest 2 minutes - 10 minute AMRAP 9 Body Rows 9 Hand Release T Push-Ups Row 12/10 Calories

10.26.21

A. Conditioning Bike 25/20 Calorie Buy-In -then- 15-12-9-6 KB Snatch R 35#/26# KB Single Arm Overhead Reverse Lunge R 35#/26# KB Snatch L KB Single Arm Overhead Reverse Lunge L Russian Twist (R