10.18.19 “20.2”

A. Warm Up

3 Sets NFT

15/12 cal row

25 air squats

5 KB Bottoms Up Press + 10m Bottoms Up Carry/arm

B. Conditioning

20 minute amrap

4 DB Thrusters 50/35

6 Toes to bar

24 Double Unders

Scaled:

DB 35/20

Hanging knee raises

Single Unders

Further scaled:

DB 20/15

Sit Ups

Single Unders

Recent Posts

See All

3.5.21

A. Strength EMOM X 10 Odd: 12/10 cal bike Even: Sets 1+2: 10 Perfect Kip Swings Sets 3+4: 6 PU or Banded Pull-Ups Set 5: 5 C2B PU or Jumping PU B. Conditioning 16.1 20 minute AMRAP 25 foot overhead wa

3.4.21

A. Strength EMOM X 16 minutes Min 1: :45 Single Arm Suitcase Hold (R Arm) Min 2: :45 Single Arm Suitcase Hold (L Arm) Min 3: :45 Hollow Hang from Rig Min 4: Rest B. Conditioning 12 minute AMRAP 200m r

3.3.21

A. Conditioning EMOM X 24 minutes Min 1: 10 Deadlifts (155/105) Min 2: 5 Power Cleans Min 3: 15 Sit-Ups Min 4: Max Double Unders in :45 If you want to level-up challenge yourself with a 185/125 barbel