11.16.20

A. Strength

Sumo Deadlift High-Pull

12 minutes to work up to a tough set of 5 reps unbroken

*record weight to score

B. Conditioning

12 minute AMRAP

10/9 Calorie Row (with damper setting at 10)

10 Alt. Front Rack Step Back Lunges 95#/65#

10 Bar Facing Burpees

*coaches challenge 115#/85#

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10.28.21

A. Conditioning 5 rounds 10 GHD Sit-Ups or 20 DB Weighted Sit Ups 10 Box Jump Overs 24"/20" 10 Wall Balls 20#/14# 14 Calorie Bike

10.27.21

A. Conditioning 10 minute AMRAP 6 Pull-Ups (Challenge Strict Pull-Ups) 6 Burpees Row 12/10 Calories - rest 2 minutes - 10 minute AMRAP 9 Body Rows 9 Hand Release T Push-Ups Row 12/10 Calories

10.26.21

A. Conditioning Bike 25/20 Calorie Buy-In -then- 15-12-9-6 KB Snatch R 35#/26# KB Single Arm Overhead Reverse Lunge R 35#/26# KB Snatch L KB Single Arm Overhead Reverse Lunge L Russian Twist (R