11.5.19

A. Warm Up

4 sets NFT

20m Reverse Bear Crawl

4 Single Leg Box Jumps/leg

*land on one leg, start low work your way up as you feel comfortable

10/arm DB Snatch or KB Snatch

*focus on fast hip extension

B. Strength

Pause Push Press

5-3-1-5 reps @ 21X2 Tempo

*build with each set, second set of 5 should be heavier than first *2 seconds from overhead to shoulder 1 second pause in the dip, explosive push press, 2 second pause overhead

C. Conditioning

4 rounds for time

40m Single Arm KB Rack Carry/arm

*Move slow and steady, should be heavy

1/.8 mile airdyne or 800m/700 row

15 Supine Toes to Bar

15 Russian KB Swings

*suggested weight 70/53 for both Rack Carry & KB Swings

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6.14.21

A. Conditioning 14 minute AMRAP 5 Dual DB Push Press 12 Alternating DB Snatches 10 V-Ups or 20 Sit-Ups *coaches challenge HSPU instead of DB Push Press B. Optional Aerobic Capacity Row "Lactate Thresh

6.11.21

A. Conditioning 18 minute AMRAP w/Partner (split reps between partners) 200 Double Unders or 300 Singles 60 Box Jumps 24"/20" 30 Shoulder to Overhead 155#/105#

6.10.21

A. Conditioning 5 rounds for time of 15/12 Calorie Bike 10 Power Cleans 135#/95# 10 American KB Swings 53#/35# 10 Pull-Ups or 16 Ring Rows