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

Recent Posts

See All

5.18.21

A. Accessory 12 minute EMOM (4 rounds each) 1st minute - :30 Suitcase Hold 2nd minute - :30 Hollow Hang 3rd minute - Rest (Pick a heavier weight for Suitcase Hold than last week) B. Conditioning 5 Rou

5.17.21

A. Strength Shoulder/Strict Press (slightly heavier than the week before 65-75% of a 1 rep max) 8, 6, 4 B. Conditioning 15 minute AMRAP 15 Wall-Balls 20#/14# 30 Double-Unders 200m Run

5.14.21

A. Conditioning 20 Minute AMRAP w/ a partner One partner does 150m KB Farmer Carry 53#/35# Other partner performs as many rounds as possible of 10 Calorie bike 20 Sit-ups *Score meters carried, and ca