10.3.19

A. Warm Up

3 Rounds Not For Time

8 Dual KB Rack Squats @ 31X1 Tempo

10m Lateral Band Walk/side

30 second Ring Plank

B. Strength

Build up to 1RM Front Squat, record on whiteboard

C. Conditioning

400m run

15m KB Front Rack Walking Lunge 53/35

200m run

12m KB Front Rack Walking Lunge 53/35

400m run

9m KB Front Rack Walking Lunge 53/35

400m run

12m KB Front Rack Walking Lunge 53/35

200m run

15m KB Front Rack Walking Lunge 53/35

400m run

*coaches challenge 70/53

Recent Posts

See All

7.27.21

A. Strength 3 sets of the following superset 8 Close Grip Bench Press @ 20X1 Tempo (heavier than last week) 8 Single Arm DB Tripod Row @ 20X1 (heavier than last week) B. Conditioning For Time 20 Stric

7.26.21

A. Strength 3 sets of 8/leg Knee Over Toe Split Squat Level 1 - Foot Elevated + Hand Supported Level 2 - Foot on Floor Bodyweight Level 3 - Foot on Floor Suitcase Loaded OPTIMAL POSITIONING 1. Back Le

7.23.21

A. Conditioning 30 minute AMRAP W/Partner 1 Mile Run (Split into 200s) 100 Alt. DB Snatches (50#/35#) 150 Double Unders (300 Singles) *One partner working at a time Trade off reps on the snatches ever