Search
    • Feb 10, 2020
    • 1 min read

2.10.20

A. Warm Up

3 sets NFT

10 calorie bike

15 High to low Banded chops/side

20m Crab Walk

B. Strength

3 sets of the following superset

Bench Press

4-6 reps @ 10X1 Tempo

*focus is on speed through the concentric phase, drive as fast as you can

T-Bar Row

*use a landmine barbell set up and use a ring strap wrapped around the bar you can grab on both sides

8-10 reps @ 10X1 Tempo

C. Conditioning

3 rounds

5 minute AMRAP

7/5 calorie row

5 Burpees Over Rower

7/5 calorie row

10 Russian Kettlebell Swings 70/53

-2 minutes rest in between rounds-

*start next round where you left off

Recent Posts

See All

8.4.21

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

8.3.21

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

8.2.21

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