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

7.23.21

A. Conditioning 30 minute AMRAP W/Partner 1 Mile Run (Split into 200s) 100 Alt. DB Snatches (50#/35#) 150 Double Unders (300 Singles) *One partner working at a time Trade off reps on the snatches ever

7.22.21

Row "Aerobic Threshold" 3 Sets 3 rounds of 300m fast, 60 seconds recovery row -Rest 3min b/t sets-

7.21.21

A. Strength 3 sets of the following superset 8 Deadlift 8 Glute Ham Raise or GHD Hip Extensions or Good Mornings B. Conditioning 4 rounds for time of: 15 Wall-Balls 20#/14# to 10'/9' Target 15 Kettleb