Search
    • Dec 3, 2019
    • 1 min read

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

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