1.27.20

A. Warm Up

3 rounds NFT 15/12 calorie row 10 Side Plank Band Pull/arm 10 Rower Hamstring Curl on Bench @ 30X0 Tempo 10 Single Arm DB RDL/arm @ 31X1 Tempo *Video shows exercise with band

B. Strength 3 rounds of the following superset Bench Press 4 reps @ 5151 Tempo Three Point DB Row 8 reps/arm @ 10X2 Tempo

C. Conditioning 3 rounds 3 minute AMRAP 9/7 calorie bike 10m Bear Crawl 10 DB Suitcase Walking Lunges 40/25 -90 seconds rest in between rounds- *Start where you end

D. Extra 3 rounds 3 minute AMRAP Row 100m 8 Hand Release Push ups 8 Death March Steps 40/25 -90 seconds rest in between rounds- *Start where you end

Recent Posts

See All

5.7.21

20 minute AMRAP w/ a partner 1000m Row (each does 500m) Then as many rounds with remaining time of: 12 Bench Press or 12 Hand Release Push-ups 150m Run (around the building) 12 DB Snatch 50#/35#

5.6.21

A. Conditioning “Lumberjack 20” 20 Deadlift 95/65 400m Run 20 KB Swings 53/35 400m Run 20 OH Squat 95/65 400m Run 20 Burpees 400m Run 20 Pull ups 400m Run 20 Box Jumps 24"/20" 400m Run 20 Power Cleans

5.5.21

A. Strength Bench Press (pick a weight that will allow you to hit all reps unbroken roughly 50-60% of a 1 rep max) 12, 10, 8 B. Conditioning 4 Rounds For Time 15/12 Calorie Bike 10 Wall Balls 10 Toes-