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

0 views0 comments

Recent Posts

See All

1.27.21

WARM-UP AMRAP x 5 MINUTES 8 KB Deadlifts 8 KB Russian Swings 8 Kip Swings 8 Tuck-ups STRENGTH 5x5 Deadlift *keep weight moderate (Score is weight) CONDITIONING 3 ROUNDS 12-10-8 Deadlifts (185/135)(135

250

1.26.21

WARM-UP 3 ROUNDS FOR QUALITY 10 PVC Passes 8 Broad Jumps (land in solid 1/4 squat) or Squat Jumps 6 Plate to OH 4 Burpees 2 Perfect Push-Ups STRENGTH ON A 12:00 RUNNING CLOCK... Build to a 2RM Push Pr

540

1.25.21

A. Warm-Up 3-4 rounds (5 MINUTE CAP) 8 Clean Deadlifts (empty bar) 7 High Hang High Pulls 6 Hang Muscle Cleans 5 Wall Ball Thruster B. Strength ON A 12:00 RUNNING CLOCK Build to a 2RM Power Clean *sco

430