2.26.21

A. Strength

10 Minutes of Unilateral Strength and Stability Work

Advanced: 12 Alt. Pistols every 2 minutes (Can add tempo)

Intermediate: Box Pistols,Rig Assisted Pistol

Beginner: 2 Foot Close stance squat, Single leg DL, Single Leg Glute Bridge

B. Conditioning

20.4

For time:

30 box jumps/Step-Ups (24/20)

15 clean and jerks, (75/55)

30 box jumps/step-ups

15 clean and jerks, (95/65)

30 box jumps/step-ups

10 clean and jerks, (115/85)

30 single-leg squats

10 clean and jerks, (135/95)

30 single-leg squats

5 clean and jerks, (185/115)

30 single-leg squats

5 clean and jerks, (225/145)

Time cap: 20 minutes

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