Search
    • Jan 22, 2020
    • 1 min read

1.22.20

A. Warm Up

4 rounds NFT

200m row

20 second dip support (rings or bars)

8 Burpees

-rest up to 1 minute in between rounds-

B. Strength

4 sets of the following superset

Elevator Bar Dip (2 second pause at each position: top partial dip, 90 degrees, bottom)

3-5 reps

Supinated Wide Grip Strict Pull Up

3-5 reps @ 31X1 Tempo

*either of these may be performed weighted if movement quality is maintained

C. Conditioning

For time:

10 Burpee C2B Pull Ups

10 Devil Press 35/25#

30 Sit Ups

500m Row

50 Double Unders

500m Row

30 Sit Ups

10 Devils Press 35/25#

10 Burpee C2B Pull Ups

Coaches challenge

5 Burpee Ring Muscle ups

10 Devil Press 50/35lbs

30 GHD Sit UPs

500m Row

50 Double Unders

500m Row

30 GHD Sit Ups

10 Devils Press 50/35lbs

5 Burpee Ring Muscle ups

Recent Posts

See All

12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike