1.20.20 Announcements!!!


A. Warm Up

10 Single leg RDL/leg

10 Side Plank Rotation/arm

30 second Glute Bridge Hold

B. Strength

3 sets of the following superset

Bench Press

4 Reps @ 4141 Tempo

Tripod Row

8 Reps/arm @ 10X1 Tempo

C. Conditioning

3 rounds

3 minute amrap

100m row

5 Burpees

10 Alternating Reverse lunges

-90 seconds rest in between rounds-

*Start where you leave off

D. Extra

3 rounds

3 minute amrap

5 Strict Bar Dips

7 Calorie bike

9 Russian Kettlebell Swings 70/53

-90 seconds rest in between rounds-

*Start where you leave off

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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

7.22.21

Row "Aerobic Threshold" 3 Sets 3 rounds of 300m fast, 60 seconds recovery row -Rest 3min b/t sets-

7.21.21

A. Strength 3 sets of the following superset 8 Deadlift 8 Glute Ham Raise or GHD Hip Extensions or Good Mornings B. Conditioning 4 rounds for time of: 15 Wall-Balls 20#/14# to 10'/9' Target 15 Kettleb