11.24.20

A. Strength

EMOM x 8 minutes

1st – 5 Strict Pull-Ups *weighted for coaches challenge

2nd – 5 Bench Press

-2 minute rest-

EMOM x 8 minutes

1st – 4 Bar Muscle Ups *scale to 8 Kipping Pull-Ups

2nd – 8 Handstand Push-Ups

*increase EMOMs to 10 minutes if more strength/skill work is desired

B. Conditioning

For time:

75 Calorie Row

75 Calorie Bike

Recent Posts

See All

10.28.21

A. Conditioning 5 rounds 10 GHD Sit-Ups or 20 DB Weighted Sit Ups 10 Box Jump Overs 24"/20" 10 Wall Balls 20#/14# 14 Calorie Bike

10.27.21

A. Conditioning 10 minute AMRAP 6 Pull-Ups (Challenge Strict Pull-Ups) 6 Burpees Row 12/10 Calories - rest 2 minutes - 10 minute AMRAP 9 Body Rows 9 Hand Release T Push-Ups Row 12/10 Calories

10.26.21

A. Conditioning Bike 25/20 Calorie Buy-In -then- 15-12-9-6 KB Snatch R 35#/26# KB Single Arm Overhead Reverse Lunge R 35#/26# KB Snatch L KB Single Arm Overhead Reverse Lunge L Russian Twist (R