11.17.20

A. Strength

3-5 sets of the following superset

8 Wide Grip Bench Press @ 21X0 Tempo

10 Push-Ups @ 10X0 Tempo

*Push-Ups maybe be banded for extra challenge

B. Conditioning

20 minute AMRAP

12 Toes-to-Ring or Bar

9 Dual KB Gorilla Row 35#/26#

6 Strict HSPU

20/17 Calorie Row

*Strict HSPU Scale = Kipping HSPU = Pike Strict HSPU

*coaches challenge 53#/35# KB Gorilla Row

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11.22.21

12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

11.18.21

A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

11.16.21

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike