2.20.20

A. Warm Up

3 sets NFT

30 second plank

10 Glute Bridge V Walkouts

20 Shoulder Taps


*weighted plank and wall facing shoulder taps for coaches challenge

B. Strength

Back Squat

4 sets of 3 reps @ 22X1 Tempo


*two seconds down, two second pause at the bottom, fast up, one second pause at the top

C. Conditioning

3 sets for time of:

12 Back Rack Reverse Lunges (6/leg)

12 Toes to ring or bar

12/9 calorie bike


-90 seconds rest between sets-

Recent Posts

See All

4.9.21

A. Conditioning 3 rounds for time 200m Run 15 Burpees 15 KB Swings 53#/35# 200m Run 25 Sit-ups 25 Push-Ups *coaches challenge 5 rounds

4.8.21

A. Strength EMOM X 10 minutes Min 1: 10 Cal Row Damper @ 10 Min 2: 5-10 Strict Pull-Ups or 8/arm Single Arm DB Row B. Conditioning 20 minute AMRAP W/ Partner 10 Deadlift 135#/95# 10 Pull-Ups 20 Wall B

4.7.21

A. Strength E2MOM X 5 rounds (Every two minutes) 5 Seated Box Jumps 10 Russian KB Swings B. Conditioning EMOM X 20 minutes Minute 1: 15/12 Cal Bike (time each of these for your score(s) today) Minute