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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6.14.21

A. Conditioning 14 minute AMRAP 5 Dual DB Push Press 12 Alternating DB Snatches 10 V-Ups or 20 Sit-Ups *coaches challenge HSPU instead of DB Push Press B. Optional Aerobic Capacity Row "Lactate Thresh

6.11.21

A. Conditioning 18 minute AMRAP w/Partner (split reps between partners) 200 Double Unders or 300 Singles 60 Box Jumps 24"/20" 30 Shoulder to Overhead 155#/105#

6.10.21

A. Conditioning 5 rounds for time of 15/12 Calorie Bike 10 Power Cleans 135#/95# 10 American KB Swings 53#/35# 10 Pull-Ups or 16 Ring Rows