10.1.20

A. Conditioning

AMRAP (with a Partner) in 20 minutes

Buy-in: 5 Rounds (each)


Partner A: 20/15 calorie Row

Partner B: 15 Turkish Sit-ups (with an empty barbell [45#/35#] or dual KB as show in video [26#/18#])


*Switch after both partners finish

In the remaining time, AMRAP of:


Partner A: Bench Presses 135#/95# (coaches challenge 155#/105#)

Partner B: Hang Hold from a Pull-Up Bar


*Switch as needed

**Score is total amount of Bench Press reps

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