10.20.21

A. Conditioning

Every 5mins x 4 Sets

14-20 Cal Row

12 Bar Facing Burpees

10 Hang Power Clean (Challenge 135/95)

8 Front Rack Walking Lunges (Challenge 135/95)

*rest the remainder of the 5 minutes before starting again, time each round

@ 22min mark begin this final timed piece:

For Time

30 American Kettlebell Swings (Challenge 53/35lbs)

Bike 1k/800m

25 American Kettlebell Swings (Challenge 53/35lbs)

Bike 1k/800m

20 American Kettlebell Swings (Challenge 70/53lbs)

Recent Posts

See All

11.22.21

12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

11.18.21

A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

11.16.21

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike