11.12.19 Order Form is still available!!

If you would like to order a long sleeve please fill out the order form above!!! Cost is $30.

A. Warm Up

3-4 sets

20 Frog Pumps

20 Alternating Single leg RDLs

20 Wide Stance Banded Hip Thrust

B. Strength

3 sets

1-1/4 Back Squat

5 reps @ 31X1 Tempo

*3sec on the initial decent + 1 sec pause on intiial decent, then perform the 1/4 squat without any tempo

C. Conditioning

3 sets for time

100m run

6 Single Arm KB Overhead Squats/arm 53/35

100m run

-rest 60 seconds-

Airdyne 10/8 cal

16 Unbroken wall balls

Airdyne 10/8 cal

-rest 2 minutes before starting the next round-

*pick a rep range on the wall balls that will allow you to go unbroken

Recent Posts

See All

10.19.21

A. Conditioning 12-10-8-6-4-2 DB/KB Front Rack Lunge Right (Challenge 50#/35#/hand) DB/KB Front Rack Lunge Left (Challenge 50#/35#/hand) Toes-to-Bar (Challenge Strict Toes-to-Bar) B. Strength Front Sq

10.13.21

A. Conditioning For Time 30 Wall Balls 20/14lbs Row 500/400m 25 Wall Balls Row 500/400m 20 Wall Balls At the 10 minute mark Every 4mins x 3-5 Sets 3/arm DB Snatch (Challenge 50/35lbs) 6 DB Deadlift (C

10.12.21

A. Conditioning 10mins @ sustainable effort 4 Pull-Ups (Challenge Chest-to-bar pull-ups) 8 Gorilla Rows (Challenge 53/35lbs) 12/10 Calorie Bike or Row -2-4 minutes rest- 10mins @ sustainable effort 8