10.15.19

Please update your points on the whiteboard! If you need help with calculating your points don’t be afraid to ask. I hope this challenge has helped provide a structure and accountability for navigating the world of nutrition. If you have any questions or concerns please reach out.

A. Warm Up

EMOM for 12 minutes

1st minute: 20 backward single unders + 30 forward single unders

2nd minute: 6 Tall Kneeling Pallof Press/side (slow and controlled)

3rd minute: 10m Mixed Carry KB Bottoms Up Overhead + KB suitcase/arm

B. Strength

3 sets of the following superset

DB Bench Press

6 reps @ 3131 Tempo

*incline for challenge

**wrists neutral!!!

Supinated Wide Grip Strict Pull Up

6 reps @ 31X1 Tempo

C. Conditioning

3 rounds for time of:

750m/600m row

10 Single Arm KB Clean and Press/arm 44/26

30 Abmat Sit Ups

*increase pace on rower each round

**coaches challenge 53/35 KB + anchored feet sit ups (anchored feet plus hands behind head)

Recent Posts

See All

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