11.18.20

A. Strength

Deadlift from Blocks

(Set up blocks or plates so that the bar rests just below the knee)

5 sets of 3 reps

(Build from last week’s loads)

B. Conditioning

3-5 rounds

10 Burpees

15 Kettlebell Swings 53#/35#

20 GHD Sit-Ups

200m Run .12 mile (attempt to increase your run pace each round)

-rest 90 seconds between rounds-

*record your total split times on each round and aim to reduce your total time on each round as you go.

Substitute for 200m Run = 250m Row or .37 mile Bike

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7.23.21

A. Conditioning 30 minute AMRAP W/Partner 1 Mile Run (Split into 200s) 100 Alt. DB Snatches (50#/35#) 150 Double Unders (300 Singles) *One partner working at a time Trade off reps on the snatches ever

7.22.21

Row "Aerobic Threshold" 3 Sets 3 rounds of 300m fast, 60 seconds recovery row -Rest 3min b/t sets-

7.21.21

A. Strength 3 sets of the following superset 8 Deadlift 8 Glute Ham Raise or GHD Hip Extensions or Good Mornings B. Conditioning 4 rounds for time of: 15 Wall-Balls 20#/14# to 10'/9' Target 15 Kettleb