12.3.19

A. Warm Up

EMOM for 9-12 minutes (3 or 4 rounds)

1st – 30 second row @ 85%

2nd – 6 jumping pull ups with slow eccentric

3rd – 20 wall facing hand stand shoulder taps or scale back to pike shoulder taps with feet elevated or handstand walk for challenge

Bench Shoulder Flexion w/ Thoracic Mobilization accumulate at least 2 minutes in this position

B. Strength

Close Grip Bench Press

5 sets of 4 reps @ 31X1 Tempo

*incline for challenge

C. Conditioning

3 rounds for time of

5 Chest to bar Pull-Ups

5 Toes to bar

5 pull ups

.3 mile bike

6 Strict ring dips

12 hand release push ups

Row 200m

-2 minutes rest between rounds-

Recent Posts

See All

4.16.21

A. Conditioning 30 minute AMRAP (with a partner) 1 mile run (split into 200m runs) or 3 mile bike 100 Single Arm DB Shoulder-to-Overhead 50#/35# 100 Anchored Sit-ups (no abmat) *one partner works at a

4.15.21

A. Conditioning “Alice” 4 Rounds For Time 19 Box Jumps (30/24) 48 Double Unders 13 MINUTE CAP B. Strength Rear Foot Elevated Split Squat (Bulgarian Split Squat) 4 sets of 8/leg

4.14.21

A. Strength 3 sets of the following superset 8 Dual Dumbbell Prone Row @ 30X2 Tempo 8 Dual Dumbbell Bench Press @ 30X1 Tempo B. Conditioning 3 Rounds For Time 15 Pull-Ups 20 Alternating DB Snatches 40