Search
    • Nov 21, 2019
    • 1 min read

11.21.19

A. Warm Up

4 rounds NFT

6 Burpees

10 Side Plank Rotations/side

10 Russian KB Swings

30 second Reverse Plank Bridge

B. Strength

4 sets

Push Press

4 Touch n go reps w/ 2 second Hold Overhead each rep

C. Conditioning

15 minute amrap

15/12 cal row

15 Abmat Sit Ups

30 second Dual KB Overhead Hold

4 KB Renegade Rows (same weight as OH Hold)

*coaches challenge GHD Sit Ups and 30m OH Carries

Recent Posts

See All

2.23.21

A. Strength 18 mins to build to 5RM Strict Press *record heaviest load to score B. Conditioning EMOM X 12 Minute 1: 10 Thrusters (95/65)(75/55) Minute 2: 12/10 Cal Bike Minute 3: 10 Strict Pull-Ups

2.22.21

A. Strength EMOM x 10 sets 2 Deadlifts (Building with each set) B. Conditioning 4 rounds for time 12 Deadlifts (225/155)(135/95) 12 Toes-to-Bar (V Ups) 10 MINUTE CAP

2.24.21

A. Strength E2MOM X 5 sets 1 Hang Power Snatch + 1 Hang Squat Snatch B. Conditioning For time: 2 Rounds of 400m run 10 Hang Power Snatches (95/65)(75/55) -Rest 1:30- 2 Rounds of 400m run 10 Power Snat