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

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A. Conditioning 14 minute AMRAP 5 Dual DB Push Press 12 Alternating DB Snatches 10 V-Ups or 20 Sit-Ups *coaches challenge HSPU instead of DB Push Press B. Optional Aerobic Capacity Row "Lactate Thresh

6.11.21

A. Conditioning 18 minute AMRAP w/Partner (split reps between partners) 200 Double Unders or 300 Singles 60 Box Jumps 24"/20" 30 Shoulder to Overhead 155#/105#

6.10.21

A. Conditioning 5 rounds for time of 15/12 Calorie Bike 10 Power Cleans 135#/95# 10 American KB Swings 53#/35# 10 Pull-Ups or 16 Ring Rows