10.8.19

For those tracking the points for the challenge please update the white board with your point totals. You can still sign up for the challenge, the long sleeve is also available to purchase if anyone is interested please ask.

A. Warm Up

EMOM for 12 minutes

1st – 50-75 Single Unders

2nd – 6 Half Kneeling Pallof Press/side

3rd – 15m SA Bottoms Up KB Overhead Carry/arm

B. Strength

3 sets of

6-8 Dumbbell Bench Press 2121 Tempo

*note the wrists are neutral (semi supinated grip)

**incline for coaches challenge

4-6 Wide Grip Strict Pull Up 3131 Tempo

C. Conditioning

3 rounds for time

1 mile airdyne

8 Strict Toes to Bar

16 Alternating KB Push Press 35/26

8 Strict Toes to Rings

-no rest between rounds-

*coaches challenge KB 53/35

**scale strict movements to kipping

0 views0 comments

Recent Posts

See All

1.20.21

3 rounds for time 20 Calorie Bike or Row or .13 mile run 20 Sit-ups 20 Calorie Bike or Row or .13 mile run 20 Deadlifts 20 Calorie Bike or Row or .13 mile run 20 Hanging Knee Raises Rx 115#/85# Rx+ 13

1.19.21

A. Strength 3 sets or more of the following superset 8/leg Back Rack Split Squats @ 30X1 Tempo 8 Strict Pull-Ups @ 30X1 Tempo B. Conditioning 7 minute AMRAP 2-4-6-8-10-12... Pull-Ups *5 Calorie Row Be

1.18.21

Ronnie's Birthday 21 minute AMRAP 32 Abmat Sit-ups 1 Squat Clean and Jerk 18 Kettlebell Swings 53#/35# 89 Double Unders Accumulate 1989 meters Row or Run (1.236 miles) during the 21 minutes Rx 115#/85