1.5.21

A. Strength


3-5 sets of the following superset


8 Bench Press @ 2020 Tempo

4-8 Supinated Grip Pull-Ups @ 21X1 Tempo


B. Conditioning


For time:


20 Burpees

40 Pull-Ups

60 Hand Release Push-ups

80 Double Unders or Jumping Jacks

1000m/900m Row

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