1.29.20

Upper Body Prehab

2-3 sets of

10 Yoga Push Up

10 Prone Snow Angels

10 Scapular Pull Ups

A. Warm Up

3-5 rounds NFT

250/220m row

6 Step Ups 24/20″

20 second handstand hold

B. Strength

4 sets of the following superset

3-5 Elevator bar dip (3 second pause in each position)

10 Strict Pull Ups @ 30X0 Tempo

C. Conditioning

For time:

100 Double Unders

500m Row

40 Sit Ups

300m Row

20 Box Jump Step Down 24/20″

15 Burpee Chest to bar Pull Ups

Coaches challenge:

100 Double Unders

500m Row w/ Damper @ 10

40 GHD Sit Ups

300m Row w/ Damper @ 10

20 Box Jump Step Down 30/24″

10 Burpee Bar Muscle Ups

Recent Posts

See All

4.13.21

A. Conditioning 25 minute AMRAP 40/35 Cal Row 30 Goblet Lunges 53#/35# 20 American KB Swings 10 Burpees

4.12.21

A. Strength 15 Minutes to Build to 3RM Thruster *Record weight to score -or- E2MOM X 6 rounds (Every 2 minutes) 8 DB Thrusters + 8 DB Rows B. Conditioning 21-15-9 Thrusters 95#/65# T2B 8 MINUTE CAP C.

4.9.21

A. Conditioning 3 rounds for time 200m Run 15 Burpees 15 KB Swings 53#/35# 200m Run 25 Sit-ups 25 Push-Ups *coaches challenge 5 rounds