10.10.19

A. Warm Up

3-4 sets of

10 Single leg glute bridge/leg

10m Lateral Band Walk/side

10 Banded Clamshell Plank/side

B. Strength

3 sets of the following superset

Back Squat

5 reps @ 5151 Tempo

Staggered Stance KB Deadlift

6 reps/leg @ 3131 Tempo

C. Conditioning

Accumulate 2 minutes of Wall Sit

-then-

8 rounds for total meters rowed

30 seconds Row 75-80%

30 seconds Rest

*if you have to break up the wall sit be sure to only count the actual time you are in the position until 2 minutes is reached

**these are aerobic efforts not sprints

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6.21.21

A. Conditioning For Time: 400m Run 30 Hand Release Push-Ups 400m Run 30 KB Sumo Deadlift High-Pull 53#/35# 400m Run 30 Hand Release Push-Ups 400m Run 30 KB Sumo Deadlift High-Pull 400m Run 22 MINUTE C

6.18.21

A. Conditioning For Time w/ a partner 400 Sit-Ups 200 Wall Balls 150 Calorie Bike 100 Deadlifts 225#/155# -32 MINUTE CAP- *reps can be broken up anyway as long as it's evenly split

6.16.21

A. Strength 15 minutes to build up to a 10RM Back Squat B. Conditioning 3 rounds for time 200m Run 75 Air Squats 50 Double-Unders or 100 Singles 25/20 Calorie Row