Search

- Oct 14, 2019
- 1 min read

10.14.19

A. Warm Up

4 sets increasing efforts

15/12 cal row

20 seconds Single Leg Glute Bridge Hold/leg

10 Goblet Curtsy Squats/leg

B. Strength

Cyclist Front Squat

3 sets of 4 reps @ 41X1 Tempo

C. Conditioning

3 rounds for time of:

1 minute Airdyne

20m Single Arm KB Front Rack/arm (TOUGH)

1 minute Row Damper @ 10

16 Alternating KB Rack Reverse Lunges

*coaches challenge 2″ drop

-rest 90 seconds-

Workout of the Day

Recent Posts

4.16.21

A. Conditioning 30 minute AMRAP (with a partner) 1 mile run (split into 200m runs) or 3 mile bike 100 Single Arm DB Shoulder-to-Overhead 50#/35# 100 Anchored Sit-ups (no abmat) *one partner works at a

4.15.21

A. Conditioning “Alice” 4 Rounds For Time 19 Box Jumps (30/24) 48 Double Unders 13 MINUTE CAP B. Strength Rear Foot Elevated Split Squat (Bulgarian Split Squat) 4 sets of 8/leg

4.14.21

A. Strength 3 sets of the following superset 8 Dual Dumbbell Prone Row @ 30X2 Tempo 8 Dual Dumbbell Bench Press @ 30X1 Tempo B. Conditioning 3 Rounds For Time 15 Pull-Ups 20 Alternating DB Snatches 40