2.14.20

A. Warm Up

3 rounds NFT

20 seconds tuck L hang


20 seconds dip support (ring or bar)


1-3 wall walks


20 Banded Hip Thrust

B. Strength

Back Squat

4 sets of 4 reps @ 22X1 Tempo

Every 3 minutes

C. Conditioning

Partner wod

20 minute amrap

14 Wall Balls


14 Toes to bar


*split reps however you want

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11.22.21

12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

11.18.21

A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

11.16.21

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike