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

4.16.21

A. Conditioning 30 minute AMRAP (with a partner) 1 mile run (split into 200m runs) or 3 mile bike 100 Single Arm DB Shoulder-to-Overhead 50#/35# 100 Anchored Sit-ups (no abmat) *one partner works at a

4.15.21

A. Conditioning “Alice” 4 Rounds For Time 19 Box Jumps (30/24) 48 Double Unders 13 MINUTE CAP B. Strength Rear Foot Elevated Split Squat (Bulgarian Split Squat) 4 sets of 8/leg

4.14.21

A. Strength 3 sets of the following superset 8 Dual Dumbbell Prone Row @ 30X2 Tempo 8 Dual Dumbbell Bench Press @ 30X1 Tempo B. Conditioning 3 Rounds For Time 15 Pull-Ups 20 Alternating DB Snatches 40