10.29.19

Please turn in your points for the challenge by the end of the week! Thank you for those who challenged themselves and participated. Nutrition can be a hard thing to maneuver so I hope the guidelines have helped everyone make more thoughtful decisions when deciding what to eat.

For today’s workout I added an extra accessory at the end, if you hustle through the warm up and the strength you may or may not have time to do the accessory but it’s there for anyone who wants it.

A. Warm Up

4-5 sets NFT

20m Bear Crawl

4/leg single leg box jumps (land on two feet)

10 Single arm Russian Kettlebell Swings

B. Strength

Pause Push Press

6-4-2-6 @ 31X1 Tempo (3 second eccentric from overhead to shoulder, 1 second pause in the Dip, explosive push press, 1 second pause at the top of the press)

C. Conditioning

4 rounds for time:

40m KB Mixed Carry Front Rack + OH (switch arms half way)

400m run or row

10 Strict Knees to Elbows with 2 second eccentric

D. Accessory

3 sets of the following superset:

Single arm DB Bench Press

6/arm @ 22X0 Tempo

Mixed Grip Strict Pull Up

2.2.2.2 with 10 second rest in between sets of 2

*switch every two reps these can be weighted

Recent Posts

See All

10.28.21

A. Conditioning 5 rounds 10 GHD Sit-Ups or 20 DB Weighted Sit Ups 10 Box Jump Overs 24"/20" 10 Wall Balls 20#/14# 14 Calorie Bike

10.27.21

A. Conditioning 10 minute AMRAP 6 Pull-Ups (Challenge Strict Pull-Ups) 6 Burpees Row 12/10 Calories - rest 2 minutes - 10 minute AMRAP 9 Body Rows 9 Hand Release T Push-Ups Row 12/10 Calories

10.26.21

A. Conditioning Bike 25/20 Calorie Buy-In -then- 15-12-9-6 KB Snatch R 35#/26# KB Single Arm Overhead Reverse Lunge R 35#/26# KB Snatch L KB Single Arm Overhead Reverse Lunge L Russian Twist (R