2.2.21

Warm up


3 RDS

30 Single Unders

8 Push-Up to Pike

8 Burpees

8 Arm Circles Forward

8 Arm Circles Backwards


Strength


5-5-3-3-1 or (10-10-6-6-3)

Push Press or (DB Push Press)


Conditioning


3 RFT

10 Push Press (115/75)

20 Calorie Row

50 Double Unders


13 MIN CAP


Accessory


3 Sets for Quality

10 DB Frontal Raises

10 DB Lateral Raises

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6.16.21

A. Strength 15 minutes to build up to a 10RM Back Squat B. Conditioning 3 rounds for time 200m Run 75 Air Squats 50 Double-Unders or 100 Singles 25/20 Calorie Row

6.15.21

A. Strength EMOM x 12 minutes (4 rounds each) Minute 1: 5-10 Dips (Bench Dips or for a challenge Strict Bar or Ring Dips) Minute 2: 5 Bench Press or Floor Press (Building with each set) Minute 3: 8 Su

6.14.21

A. Conditioning 14 minute AMRAP 5 Dual DB Push Press 12 Alternating DB Snatches 10 V-Ups or 20 Sit-Ups *coaches challenge HSPU instead of DB Push Press B. Optional Aerobic Capacity Row "Lactate Thresh