1.24.20

A. Warm Up

3 rounds NFT

10m Banded Skater Walk Forward and Backward (KB Rack for challenge)

10 Single Leg Hip Thrust/leg

2 Wall Walks (10 shoulder taps at top of each)

B. Strength

1-1/4 Back Squat

4 sets of 3 reps @ 33X1 Tempo

C. Conditioning

Every 3 minutes for 3-5 rounds

20 Medball Russian Twists 20/14

4 Thrusters 95/65

6 Pull Ups

4 Front Squat 95/65

10/8 calorie bike

Record time for each round

Coaches challenge

Every 3 minutes for 5 rounds

20 Medball Russian Twists 20/14

4 DB Thrusters 50/35

6 Strict Pull Ups

4 DB Front Squats 50/35

10/8 calorie bike

Recent Posts

See All

10.19.21

A. Conditioning 12-10-8-6-4-2 DB/KB Front Rack Lunge Right (Challenge 50#/35#/hand) DB/KB Front Rack Lunge Left (Challenge 50#/35#/hand) Toes-to-Bar (Challenge Strict Toes-to-Bar) B. Strength Front Sq

10.13.21

A. Conditioning For Time 30 Wall Balls 20/14lbs Row 500/400m 25 Wall Balls Row 500/400m 20 Wall Balls At the 10 minute mark Every 4mins x 3-5 Sets 3/arm DB Snatch (Challenge 50/35lbs) 6 DB Deadlift (C

10.12.21

A. Conditioning 10mins @ sustainable effort 4 Pull-Ups (Challenge Chest-to-bar pull-ups) 8 Gorilla Rows (Challenge 53/35lbs) 12/10 Calorie Bike or Row -2-4 minutes rest- 10mins @ sustainable effort 8