2.26.20

A. Warm Up

Scapular Strength Isometrics

4 sets NFT

25-50 second Wall Facing Handstand Hold

25-50 second Passive Ring Hang

*Single Arm Hang For Coaches challenge

B. Strength

3-4 sets of the following superset

Strict Bar Dip

Up to 5 reps @ 3030 Tempo

Strict Pull Ups*

8-12 @ 10X0 Tempo

*4-6/arm Single Arm Rope Pull Ups for coaches challenge

C. Conditioning

12-15 minute EMOM

1st – 40 seconds Row

2nd – 15m Dumbbell Bear Crawl

3rd – 12 Dual DB Push Press***

*Choose to go 4 or 5 rounds based on your timing for the session and how your body is feeling

**Build your pace on every set on the cardio piece

***6-8 Devils Press for coaches challenge

****Record DB weight and total meters rowed

Recent Posts

See All

10.25.21

A. Strength 2-3 sets of 5-4-3-2-1 Deadlift Weighted Dips or Bodyweight Dips (2x Bench Dips) -rest 3 minutes after each set- *Every Set has 15 reps of each movement. After you complete your first compl

10.20.21

A. Conditioning Every 5mins x 4 Sets 14-20 Cal Row 12 Bar Facing Burpees 10 Hang Power Clean (Challenge 135/95) 8 Front Rack Walking Lunges (Challenge 135/95) *rest the remainder of the 5 minutes befo

10.19.21

A. Strength 3 sets of the following giant set 1. 1-1/4 Strict Press; 30X0; 5,5,5; 2. Single Arm Seated Arnold Press; 21X1; 4-6/arm 3. KB Cross Body Carry; 30sec carry B. Conditioning 0-8mins AMRAP 6 C