1.9.20

A. Warm Up

3 rounds NFT

10m Lateral band walk/side

20 Banded Glute Bridge

20 Shoulder Taps

B. Strength

1-1/4 Back Squat

3 sets of 5 reps @ 33X1 Tempo

3 seconds down

3 seconds hold bottom

X – perform the 1/4 squat and then return to the bottom before squatting up to the top

1 second pause at top

C. Conditioning

4-5 rounds every 3 minutes

4 Front Squats 50/35s

6 Strict Toes to Bar

8 Suitcase Walking Lunges 50/35s

16/14 calorie row

0 views0 comments

Recent Posts

See All

1.20.21

3 rounds for time 20 Calorie Bike or Row or .13 mile run 20 Sit-ups 20 Calorie Bike or Row or .13 mile run 20 Deadlifts 20 Calorie Bike or Row or .13 mile run 20 Hanging Knee Raises Rx 115#/85# Rx+ 13

170

1.19.21

A. Strength 3 sets or more of the following superset 8/leg Back Rack Split Squats @ 30X1 Tempo 8 Strict Pull-Ups @ 30X1 Tempo B. Conditioning 7 minute AMRAP 2-4-6-8-10-12... Pull-Ups *5 Calorie Row Be

480

1.18.21

Ronnie's Birthday 21 minute AMRAP 32 Abmat Sit-ups 1 Squat Clean and Jerk 18 Kettlebell Swings 53#/35# 89 Double Unders Accumulate 1989 meters Row or Run (1.236 miles) during the 21 minutes Rx 115#/85

490