11.23.20

A. Strength

4-5 Sets

5 Front Squat @ 22X0 tempo (add weight every set)

12sec Bike SPRINT @ 100%

-rest 2-3mins between sets-

*record heaviest weight to score

B. Conditioning

12 minute AMRAP

4-8-12-16-20-24-28….

Wall-Balls 20#/14#

GHD Sit-Ups

C. Cooldown

Recommend exercises:

Couch Stretch

Heel Sit

Static Back

Cobra

Recent Posts

See All

7.27.21

A. Strength 3 sets of the following superset 8 Close Grip Bench Press @ 20X1 Tempo (heavier than last week) 8 Single Arm DB Tripod Row @ 20X1 (heavier than last week) B. Conditioning For Time 20 Stric

7.26.21

A. Strength 3 sets of 8/leg Knee Over Toe Split Squat Level 1 - Foot Elevated + Hand Supported Level 2 - Foot on Floor Bodyweight Level 3 - Foot on Floor Suitcase Loaded OPTIMAL POSITIONING 1. Back Le

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