1.29.18

A. Warm Up

12 minutes EMOM alternating movements 1. 20 Air Squats 2. 20 Spider Lunges (10 each side, alternating) 3. 20 Abmat sit ups 4. 10 Burpees

B. Strength

Back Squat

6 sets of 3 reps Every 1:30 65%-70%-75%-80%-85%-90% (3+)

C. Conditioning

12 minute AMRAP 30 Double Unders (2:1 Singles) 3-6-9-12-15-18. . . Power Snatch 95/65

Recent Posts

See All

5.18.21

A. Accessory 12 minute EMOM (4 rounds each) 1st minute - :30 Suitcase Hold 2nd minute - :30 Hollow Hang 3rd minute - Rest (Pick a heavier weight for Suitcase Hold than last week) B. Conditioning 5 Rou

5.17.21

A. Strength Shoulder/Strict Press (slightly heavier than the week before 65-75% of a 1 rep max) 8, 6, 4 B. Conditioning 15 minute AMRAP 15 Wall-Balls 20#/14# 30 Double-Unders 200m Run

5.14.21

A. Conditioning 20 Minute AMRAP w/ a partner One partner does 150m KB Farmer Carry 53#/35# Other partner performs as many rounds as possible of 10 Calorie bike 20 Sit-ups *Score meters carried, and ca