2.12.18

A. Warm Up

12 minutes EMOM alternating movements 1. 15/12 cal row 2. 10 Burpees 3. 10 Lunges 4. 1-3 Wall Walks

B. Conditioning

2 rounds 60 Air Squats 40 Medball Sit Ups 20/14 20 Handstand Push Ups *coaches challenge Back Squats 45/35 & GHD sit ups

C. Accessory

5 rounds 30 sec. Hang from pull up bar (arms extended) 1 minute Rest

0 views0 comments

Recent Posts

See All

1.19.21

A. Strength 3 sets or more of the following superset 8/leg Back Rack Split Squats @ 30X1 Tempo 8 Strict Pull-Ups @ 30X1 Tempo B. Conditioning 7 minute AMRAP 2-4-6-8-10-12... Pull-Ups *5 Calorie Row Be

1.18.21

Ronnie's Birthday 21 minute AMRAP 32 Abmat Sit-ups 1 Squat Clean and Jerk 18 Kettlebell Swings 53#/35# 89 Double Unders Accumulate 1989 meters Row or Run (1.236 miles) during the 21 minutes Rx 115#/85

1.15.21

"Barbara" 5 rounds for time of 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Air Squats -3 minute rest between rounds- Score is total time to complete all 5 rounds including the rest intervals