1-6-16

Accessory Work a- (3x) 1 min Hollow Hold 15 sec rest 1 min Plank 15 sec rest

b- (3x) 5 Reach and Twist 10 I, Y, T (5#/2.5#) 20 Scarecrow 30 Scap pushup

CONDITIONING (4 x) 250 m row – 1 min rest 1 min rest (yes this is a total of 2 min rest after the 4th 250) (10 x) 100 – 15 sec rest

Recent Posts

See All

10.19.21

A. Conditioning 12-10-8-6-4-2 DB/KB Front Rack Lunge Right (Challenge 50#/35#/hand) DB/KB Front Rack Lunge Left (Challenge 50#/35#/hand) Toes-to-Bar (Challenge Strict Toes-to-Bar) B. Strength Front Sq

10.13.21

A. Conditioning For Time 30 Wall Balls 20/14lbs Row 500/400m 25 Wall Balls Row 500/400m 20 Wall Balls At the 10 minute mark Every 4mins x 3-5 Sets 3/arm DB Snatch (Challenge 50/35lbs) 6 DB Deadlift (C

10.12.21

A. Conditioning 10mins @ sustainable effort 4 Pull-Ups (Challenge Chest-to-bar pull-ups) 8 Gorilla Rows (Challenge 53/35lbs) 12/10 Calorie Bike or Row -2-4 minutes rest- 10mins @ sustainable effort 8