12.5.19

A. Warm Up

3-4 Sets

6 Kang Squats (barbell loaded)

8/leg Drop Lunge (Bodyweight @ 6-10″ height)

10 Banded Hip Thrust + 20sec isometric hold at top of 10th rep

B. Strength

Overhead Squat

3 sets of 5 reps @ 5151 tempo

C. Conditioning

12 minute amrap

6 burpee box jump overs 24/20

12 thrusters 95/65

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