11.13.19

A. Warm Up

3 sets NFT

Row 150m

20 Pike Shoulder Taps 10/arm

10 V Ups + 20 Second Hollow Hold

B. Strength

3 sets of the following superset

Alternating DB Bench Press (Top Down)

12 reps @ 31X1 Tempo

Seated Filly Press

6/arm @ 31X1 Tempo

C. Conditioning

3 rounds for time of:

Airdyne 9/7 Cals

10-18 Kipping Pull Ups Unbroken

Airdyne 9/7 Cals

-rest 1 minute-

Row 9/7 Cals

6-15 Kipping Dips Unbroken

Row 9/7 Cals

-rest 2 minutes before beginning next round

*pick reps that will be 1-2 reps before failure

Recent Posts

See All

4.14.21

A. Strength 3 sets of the following superset 8 Dual Dumbbell Prone Row @ 30X2 Tempo 8 Dual Dumbbell Bench Press @ 30X1 Tempo B. Conditioning 3 Rounds For Time 15 Pull-Ups 20 Alternating DB Snatches 40

4.13.21

A. Conditioning 25 minute AMRAP 40/35 Cal Row 30 Goblet Lunges 53#/35# 20 American KB Swings 10 Burpees

4.12.21

A. Strength 15 Minutes to Build to 3RM Thruster *Record weight to score -or- E2MOM X 6 rounds (Every 2 minutes) 8 DB Thrusters + 8 DB Rows B. Conditioning 21-15-9 Thrusters 95#/65# T2B 8 MINUTE CAP C.