A. Strength
Shoulder Press
6 sets of 3 reps Every 1:30 65%-70%-75%-80%-85%-90%
B. Conditioning
Teams of 2 For time 12 Wall Walks 120 Medball Sit Ups 120 Cal Air dyne 120 Pull Ups 120 Cal Air dyne 120 Medball Sit Ups 12 Wall Walks *coaches challenge chest to bar pull ups & GHD sit ups **only one person may work at a time
A. Strength 3 sets of the following superset 6 Deadlift (heavier than last week) 8 Glute Ham Raise or GHD Hip Extensions or Good Mornings or Nordic Hamstring Curl with 5 second eccentric B. Conditioni
A. Strength 3 sets of the following superset 8 Wide Grip Bench Press 12 Wide Grip Body Row B. Conditioning 300m Row 30 Bar Dips or 60 Bench Dips 30 Top Down Gorilla Rows 35/26lbs 300m Row 40 Toes to B
A. Strength 3 sets of the following superset 8/leg Knee Over Toe Split Squat (Challenge: Back Rack or Suitcase KOT Split Squat) 4-8 Strict Pull-Ups (Challenge: Weighted Pull-Ups) B. Conditioning 3 Rou