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

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