11.4.19

A. Warm Up

8 minutes of continuous rowing or airdyne

*Every 60 seconds sprint for 10 seconds (8 total)

B. Segmented Snatch Grip Deadlift

4 sets of 2 reps @ 3131 Tempo

*make these heavy

C. Slow Pull Snatch Pull

3 sets of 3 reps

*build from last time

D. Conditioning

For time:

10-9-8-7-6-5-4-3-2-1

Double Overhead Grip Deadlift 225/155

Toes to Rings or Toes to Bar

*coaches challenge 245/175

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11.22.21

12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

11.18.21

A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

11.16.21

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike