11.2.20

A. Strength

3 sets of the following superset

10 Dual DB RDL

10 DB Suitcase Split Squat/leg

15 DB Hip Thrust

B. Conditioning

5 rounds

30 Double-Unders (Scale 1:1 or 20 Jumping Jacks)

10 Alternating Back Rack Lunges 95#/65#

10 Wall Balls 20#/14# to 10’/9′ Target

10 Burpee Box Jump Over 24″/20″

-rest 1:1-

*record time for each round

#SplitSquat #WallBalls #HipThrust #BoxJumps #StrengthandConditioning #RomanianDeadlift #Gym #Crossfit #Plyometrics #DoubleUnders #Personaltraining #BackRackLunges #Burpees

Recent Posts

See All

5.7.21

20 minute AMRAP w/ a partner 1000m Row (each does 500m) Then as many rounds with remaining time of: 12 Bench Press or 12 Hand Release Push-ups 150m Run (around the building) 12 DB Snatch 50#/35#

5.6.21

A. Conditioning “Lumberjack 20” 20 Deadlift 95/65 400m Run 20 KB Swings 53/35 400m Run 20 OH Squat 95/65 400m Run 20 Burpees 400m Run 20 Pull ups 400m Run 20 Box Jumps 24"/20" 400m Run 20 Power Cleans

5.5.21

A. Strength Bench Press (pick a weight that will allow you to hit all reps unbroken roughly 50-60% of a 1 rep max) 12, 10, 8 B. Conditioning 4 Rounds For Time 15/12 Calorie Bike 10 Wall Balls 10 Toes-