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

Recent Posts

See All

5.18.21

A. Accessory 12 minute EMOM (4 rounds each) 1st minute - :30 Suitcase Hold 2nd minute - :30 Hollow Hang 3rd minute - Rest (Pick a heavier weight for Suitcase Hold than last week) B. Conditioning 5 Rou

5.17.21

A. Strength Shoulder/Strict Press (slightly heavier than the week before 65-75% of a 1 rep max) 8, 6, 4 B. Conditioning 15 minute AMRAP 15 Wall-Balls 20#/14# 30 Double-Unders 200m Run

5.14.21

A. Conditioning 20 Minute AMRAP w/ a partner One partner does 150m KB Farmer Carry 53#/35# Other partner performs as many rounds as possible of 10 Calorie bike 20 Sit-ups *Score meters carried, and ca