Search
    • Oct 21, 2019
    • 1 min read

10.21.19

A. Warm Up

4 sets NFT

10m Reverse Quadruped Crawl

6 Box Jumps (land on one foot 3/leg for coaches challenge)

10 Russian Kettlebell Swings

B. Strength

Pause Push Press

3 sets @ 22X2 Tempo

7-5-3-7

C. Conditioning

3 rounds for time of:

Airdyne .5/.4 miles

50m Dual KB Front Rack Carry

20 Abmat Sit Ups

10 Dual KB Cleans

Recent Posts

See All

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

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

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