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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10.19.21

A. Conditioning 12-10-8-6-4-2 DB/KB Front Rack Lunge Right (Challenge 50#/35#/hand) DB/KB Front Rack Lunge Left (Challenge 50#/35#/hand) Toes-to-Bar (Challenge Strict Toes-to-Bar) B. Strength Front Sq

10.13.21

A. Conditioning For Time 30 Wall Balls 20/14lbs Row 500/400m 25 Wall Balls Row 500/400m 20 Wall Balls At the 10 minute mark Every 4mins x 3-5 Sets 3/arm DB Snatch (Challenge 50/35lbs) 6 DB Deadlift (C

10.12.21

A. Conditioning 10mins @ sustainable effort 4 Pull-Ups (Challenge Chest-to-bar pull-ups) 8 Gorilla Rows (Challenge 53/35lbs) 12/10 Calorie Bike or Row -2-4 minutes rest- 10mins @ sustainable effort 8