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

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

6.9.21

A. Conditioning “Nancy” 5 Rounds For Time of 400m Run 15 Overhead Squats (95/65) or Goblet Squats 20 MINUTE CAP